{"id":56681,"date":"2020-10-30T07:20:07","date_gmt":"2020-10-30T07:20:07","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/teaser\/"},"modified":"2023-03-10T18:47:11","modified_gmt":"2023-03-10T18:47:11","slug":"teaser-pilates-exercise","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/teaser-pilates-exercise\/","title":{"rendered":"Teaser"},"content":{"rendered":"

Lie on your back. Elevate legs so thighs are perpendicular to the body and knees are bent and parallel with the body. Extend arms behind you. Inhale, lift arms towards legs, while lifting head for max reach; at the same time, straighten legs in the air. Exhale, make the body a V shape. Inhale, return to start by rolling the body back. <\/p>\n

How To Teach Teaser Pilates Exercise<\/strong><\/span><\/h2>\n
\n

Position: <\/strong>22 of 34
\nPrevious Position:<\/strong> Side Kick Exercise<\/a>
\nNext Position: <\/strong>Teaser Exercise<\/a>
\nAlso Known As:\u00a0<\/strong>
\nCategory:<\/strong> Pilates Matwork
\nLevel:<\/strong> Advanced
\nBenefits:<\/strong>\u00a0 Abdominal and back extensor strength. Trunk stabilization.
\nPrecautions:<\/strong> Spine injury.<\/p>\n
\n

The superpower of the Teaser pilates exercise is building strong hip flexors<\/a>. You’ll also build strong core and anterior leg muscles<\/a>. You’ll benefit from stabilizing the spine, thighs, legs, and shoulders. The abdominals and back extensors will be strengthened. And if all those benefits weren’t enough for you, your trunk will be stabilised (the trunk is crucial for having a balanced stance, reducing muscle imbalance, and reducing the pressure on the lower back).<\/p>\n
\n

6 Teaching Steps For Teaser Pilates Exercise<\/strong><\/span><\/h3>\n
\n

\"Teaser<\/a><\/p>\n
\n

Step 1:\u00a0<\/strong> Lie On Back
\nLie on your back.<\/p>\n

Step 2: Legs<\/strong>
\nElevate legs so thighs are perpendicular to the body and knees are bent and parallel with the body.<\/p>\n

Step 3: Extend Arms<\/strong>
\nExtend arms behind you.<\/p>\n

Step 4:\u00a0 Lift Arms<\/strong>
\nInhale, lift your arms towards your legs while lifting your head for maximum reach and at the same time straightening your legs in the air.<\/p>\n

Step 5: V Shape<\/strong>
\nExhale, and make the body a V shape.<\/p>\n

Step 6: Return<\/strong>
\nInhale, and return to start by rolling the body back.<\/p>\n
\n

3 Top Teaching Tips For Teaser Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Tip 1: Arms Parallel<\/strong>
\nKeep your arms parallel to the floor when in the “V” position.<\/p>\n

Tip 2: Shoulders Down<\/strong>
\nHold your shoulders down when in the “V” position.<\/p>\n

Tip 3: Engage Abdominals<\/strong>
\nEngage your abdominals during the lift.<\/p>\n
\n

6 Beginner Modifications For Teaser Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Beginner Modification 1: One Leg Teaser<\/strong>
\nYou can modify the Teaser by keeping one knee bent and your foot flat on the mat (One Leg Teaser<\/a>) is a good way to begin to learn proper form. Making this one small change also allows you to increase your strength and muscular endurance as you work to build up to a full Teaser.<\/p>\n

Beginner Modification 2: Wedge<\/strong>
\nUse a wedge under your lower back for more support while you\u2019re lying on your mat<\/p>\n

Beginner Modification 3: Bent Knees<\/strong>
\nTry with bent knees until you feel comfortable fully extending your legs.<\/p>\n

Beginner Modification 4: Roll-Ups<\/strong>
\nLay on your back. Knees slightly bent. Place your hands around the back of your thighs. Inhale, lift your shoulders off the floor, roll up to a seated position, balancing on your sit bones. Inhale. Exhale, and return slowly to the start position.<\/p>\n

Beginner Modification 5: Hands Behind You<\/strong>
\nPlace your hands on the floor behind you to give support to the 45-degree leg extension.<\/p>\n

Beginner Modification 6: Double Leg Lifts<\/strong>
\nPractising the Pilates Double Leg Lifts<\/a> will help you develop endurance in the abdominals. It also helps you build the lower abdominal strength needed to scoop your legs up in the teaser.<\/p>\n
\n

8 Advanced Modifications For Teaser Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Advanced Modification 1: Wobble Board Teaser<\/strong>
\nTeaser With Bent Legs On Wobble Board\u00a0<\/a><\/p>\n

Advanced Modification 2: Mini Ball Teaser<\/strong>
\nTeaser Preparation With Mini Ball\u00a0<\/a><\/p>\n

Advanced Modification 3: Teaser On Cadillac I<\/strong>
\nPTB One Leg Teaser On Cadillac<\/a><\/p>\n

Advanced Modification 4: Teaser On Cadillac II<\/strong>
\nPTB Teaser On Cadillac<\/a><\/p>\n

Advanced Modification 5: Teaser On Wunda Chair<\/strong>
\nTeaser Arm Press On Wunda Chair<\/a><\/p>\n

Advanced Modification 6: Oblique Twist<\/strong>
\nAdd an oblique twist at the top of the movement. Keeping your arms long and together, reach across your body to the left, engaging the sides of the core. Return to the centre. Repeat on the right side. Return to the start position.<\/p>\n

Advanced Modification 7: Teaser On Arc<\/strong>
\nTeaser On Arc<\/a><\/p>\n

Advanced Modification 8: Crunch Double Leg Twist Using A Circle<\/strong>
\nCrunch Double Leg Twist Using A Circle<\/a><\/p>\n
\n

Free Joseph Pilates Lesson Plan\u00a0<\/span><\/strong><\/h2>\n
\n

You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises<\/a>.<\/p>\n
\n

The 34 Joseph Pilates Exercises\u00a0<\/span><\/strong><\/h2>\n
\n

Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…<\/strong><\/p>\n

Bicycle<\/a>, Boomerang<\/a>, Control Balance<\/a>, Cork Screw<\/a>, Crab<\/a>, Double Kick<\/a>, Double Leg Stretch<\/a>, Hip Twist<\/a>, Hundred<\/a>, Jack Knife<\/a>, Leg Pull<\/a>, Leg Pull Front<\/a>, Neck Pull<\/a>, One Leg Circles<\/a>, One Leg Kick<\/a>, One Leg Stretch<\/a>, Push Up<\/a>, Rocker With Open Legs<\/a>, Rocking<\/a>, Roll Over<\/a>, Roll Up<\/a>, Rolling Back<\/a>, Saw<\/a>, Scissors<\/a>, Seal<\/a>, Shoulder Bridge<\/a>, Side Bend<\/a>, Side Kick<\/a>, Side Kick Kneeling<\/a>, Spine Stretch<\/a>, Spine Twist<\/a>, Swan Dive<\/a>, Swimming<\/a>, and Teaser<\/a>.<\/p>\n

Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…<\/strong><\/p>\n

    \n
  1. Hundred<\/a><\/li>\n
  2. Roll Up<\/a><\/li>\n
  3. Roll Over<\/a><\/li>\n
  4. One Leg Circles<\/a><\/li>\n
  5. Rolling Back<\/a><\/li>\n
  6. One Leg Stretch<\/a><\/li>\n
  7. Double Leg Stretch<\/a><\/li>\n
  8. Spine Stretch<\/a><\/li>\n
  9. Rocker With Open Legs<\/a><\/li>\n
  10. Cork Screw<\/a><\/li>\n
  11. Saw<\/a><\/li>\n
  12. Swan Dive<\/a><\/li>\n
  13. One Leg Kick<\/a><\/li>\n
  14. Double Kick<\/a><\/li>\n
  15. Neck Pull<\/a><\/li>\n
  16. Scissors<\/a><\/li>\n
  17. Bicycle<\/a><\/li>\n
  18. Shoulder Bridge<\/a><\/li>\n
  19. Spine Twist<\/a><\/li>\n
  20. Jack Knife<\/a><\/li>\n
  21. Side Kick<\/a><\/li>\n
  22. Teaser<\/a><\/li>\n
  23. Hip Twist<\/a><\/li>\n
  24. Swimming<\/a><\/li>\n
  25. Leg Pull Front<\/a><\/li>\n
  26. Leg Pull<\/a><\/li>\n
  27. Side Kick Kneeling<\/a><\/li>\n
  28. Side Bend<\/a><\/li>\n
  29. Boomerang<\/a><\/li>\n
  30. Seal<\/a><\/li>\n
  31. Crab<\/a><\/li>\n
  32. Rocking<\/a><\/li>\n
  33. Control Balance<\/a><\/li>\n
  34. Push Up<\/a><\/li>\n<\/ol>\n
    \n

    Pilates Teaser FAQs<\/strong><\/span><\/h2>\n
    \n

    What is the Teaser in Pilates?\u00a0<\/strong><\/h3>\n
    \n

    The Teaser is a Classical Joseph Pilates exercise. The Teaser is performed after the Sidekick Series. This exercise challenges balance and core stability. Lie on your back. Bend your knees into the chest. Roll up as if you’re trying to sit down, then roll down and lower your legs.<\/p>\n
    \n

    What are the teaching directions for the Teaser exercise?<\/strong><\/h3>\n
    \n

    Lie on your back. Elevate legs so thighs are perpendicular to the body and knees are bent and parallel with the body. Extend arms behind you. Inhale, lift arms towards legs, while lifting head for max reach; at the same time, straighten legs in the air. Exhale, and make the body a V shape. Inhale, and return to start by rolling the body back.<\/p>\n

    \n
    <\/div>\n

    <\/div>\n<\/div>\n
    \n

    What are the benefits of Pilates balancing exercises?<\/strong><\/h3>\n
    \n<\/div>\n
    \n
    Balance exercises have the following benefits:\u00a0<\/span>Release value for built-up stress.\u00a0Improve focus. Improves memory. Remain calm on the inside when chaos rages on the outside. Improves peak performance (if you\u2019re an athlete). Find your centre of gravity and dance around its edges. Create a sense of fluid stability. Bathe in a calm equanimity. Builds coordination. Improves how your stand, walk and run. Help avoid falls (especially for the elderly).\u00a0<\/span><\/div>\n
    <\/div>\n

    <\/div>\n
    \n

    What’s a good preparation exercise for the Teaser exercise?<\/strong><\/h3>\n
    \n

    You can modify the Teaser by keeping one knee bent and your foot flat on the mat (One Leg Teaser<\/a>) is a good way to begin to learn proper form. Making this one small change also allows you to increase your strength and muscular endurance as you work to build up to a full Teaser. Teaser With Bent Legs On Wobble Board <\/a>and Teaser Preparation With Mini Ball <\/a>are also good preparation exercises for the full Teaser.<\/p>\n<\/div>\n<\/div>\n

    \n
    <\/div>\n

    <\/div>\n
    \n

    What are some variations of the Teaser exercise?<\/strong><\/h3>\n
    \n
    \n
    Teaser I Mini Ball\u00a0<\/a><\/div>\n
    PTB One Leg Teaser On Cadillac<\/a><\/div>\n
    PTB Teaser On Cadillac<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n
    Teaser Arm Press On Wunda Chair<\/a><\/div>\n
    <\/div>\n
    \n
    \n

    Online Pilates Lesson Planner<\/span>
    \n<\/strong>    <\/a><\/h3>\n

    Create your own Pilates Lesson Plans with my Online Pilates Lesson Planner, or use one of the 100,000+ Pilates Lesson Plans that our members have already created<\/a>.<\/p>\n<\/div>\n

    <\/div>\n","protected":false},"excerpt":{"rendered":"

    Lie on your back. Elevate legs so thighs are perpendicular to the body and knees are bent and parallel with the body. Extend arms behind you. Inhale, lift arms towards legs, while lifting head for max reach; at the same time, straighten legs in the air. Exhale, make the body a V shape. Inhale, return […]<\/p>\n","protected":false},"featured_media":66189,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[142,31],"pose_types":[35,47,45,38],"pose_anatomy":[52,54,56,58,60],"pose_chakras":[67,65,66],"pose_therapy":[75],"pose_drishti":[95],"pose_dosha":[101,100],"pose_meridian_lines":[],"class_list":["post-56681","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-matwork-seated-floor","pose_category-pilates-lesson-planner","pose_types-balance","pose_types-seated","pose_types-seated-floor","pose_types-strengthen","pose_anatomy-arms-shoulders","pose_anatomy-core","pose_anatomy-hips","pose_anatomy-lower-back","pose_anatomy-neck","pose_chakras-heart-centre","pose_chakras-sacral-centre","pose_chakras-solar-plexus-centre","pose_therapy-confidence-building","pose_drishti-tip-of-nose","pose_dosha-kapha","pose_dosha-pitta"],"acf":[],"yoast_head":"\nHow 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