Teaser is one of my all-time favorite exercises! It is a fantastic way to strengthen and tone all layers of the abdominal wall as well as the pelvic floor and back.
Pictured above is Teaser 1, a classic Pilates exercise. Start lying on your back with your legs in tabletop and your arms extended towards the ceiling. Take an inhale to prepare. On your exhale, nod your chin and curl your head, neck and shoulders up off the mat. Continue reaching your fingers forward as you curl up one vertebrae at a time until your are seated on your sacrum with your legs extended. Think of slightly tucking your tailbone under to round your low back (lumbar spine). At the same time, you will lift your heart up slightly extending through your mid-upper back (thoracic spine). Curl back down to your starting position articulating through your spine and feeling one vertebrae at a time touch the mat, like you are laying a string of pearls down on the ground. Love it!
If this is a bit much, or you are new to Pilates. You can practice working up to the full exercise by starting in a seated position with your feet planted on the ground, scooping your tailbone under to round your lower back, lift your heart extending through your mid-upper back. Hold on behind your knees and slowly lift one leg and then the other up into a table top position, being careful not to change the shape of your spine. Let go of your legs and extend your arms and legs on a 45 degree angle just like in the picture above. Stay and balance in this position, drawing the belly button back to the spine and narrowing the waist. Try to hold for 30 seconds and then release your feet back down to the ground. Repeat until you feel that you are ready for the full teaser.
I’d love to hear how this goes at home! Post your comments below!