Pilates Teaser
Roll up into a balanced V position and return with the trunk and legs moving under continuous abdominal control. Main target: abdominals. Starting point: 3 × 3–5 repetitions.
Instructions
Setup
- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.
- For Pilates Teaser, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.
- Lie with legs together at a controllable angle and arms overhead or forward; set the ribs before lifting.
Execution
- Lead with the arms, articulate the spine up and arrive balanced behind the sitting bones with arms parallel to the legs; reverse slowly.
Range, tempo and breathing
- Perform 3 × 3–5 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.
- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.
Common mistakes and prevention
- Do not kick the legs, jump past the sticking point or collapse the chest. Bend the knees, hold behind the thighs or practise half roll-backs.
Regression and progression
- Use more support, a shorter lever or a smaller pain-free range.
- Increase the lever or range first; add external load only after every repetition stays controlled.
Stop signals
- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.
Add to your plan
AnyGear can automatically schedule this exercise when your abs is recovered.