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How To Teach Teaser Pilates Exercise
Position: 22 of 34
Previous Position: Side Kick Exercise
Next Position: Teaser Exercise
Also Known As:
Category: Pilates Matwork
Level: Advanced
Benefits: Abdominal and back extensor strength. Trunk stabilization.
Precautions: Spine injury.
The superpower of the Teaser pilates exercise is building strong hip flexors. You’ll also build strong core and anterior leg muscles. 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).
6 Teaching Steps For Teaser Pilates Exercise
Step 1: Lie On Back
Lie on your back.
Step 2: Legs
Elevate legs so thighs are perpendicular to the body and knees are bent and parallel with the body.
Step 3: Extend Arms
Extend arms behind you.
Step 4: Lift Arms
Inhale, lift your arms towards your legs while lifting your head for maximum reach and at the same time straightening your legs in the air.
Step 5: V Shape
Exhale, and make the body a V shape.
Step 6: Return
Inhale, and return to start by rolling the body back.
3 Top Teaching Tips For Teaser Pilates Exercise
Tip 1: Arms Parallel
Keep your arms parallel to the floor when in the “V” position.
Tip 2: Shoulders Down
Hold your shoulders down when in the “V” position.
Tip 3: Engage Abdominals
Engage your abdominals during the lift.
6 Beginner Modifications For Teaser Pilates Exercise
Beginner Modification 1: One Leg Teaser
You can modify the Teaser by keeping one knee bent and your foot flat on the mat (One Leg Teaser) 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.
Beginner Modification 2: Wedge
Use a wedge under your lower back for more support while you’re lying on your mat
Beginner Modification 3: Bent Knees
Try with bent knees until you feel comfortable fully extending your legs.
Beginner Modification 4: Roll-Ups
Lay 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.
Beginner Modification 5: Hands Behind You
Place your hands on the floor behind you to give support to the 45-degree leg extension.
Beginner Modification 6: Double Leg Lifts
Practising the Pilates Double Leg Lifts 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.
8 Advanced Modifications For Teaser Pilates Exercise
Advanced Modification 1: Wobble Board Teaser
Teaser With Bent Legs On Wobble Board
Advanced Modification 2: Mini Ball Teaser
Teaser Preparation With Mini Ball
Advanced Modification 3: Teaser On Cadillac I
PTB One Leg Teaser On Cadillac
Advanced Modification 4: Teaser On Cadillac II
PTB Teaser On Cadillac
Advanced Modification 5: Teaser On Wunda Chair
Teaser Arm Press On Wunda Chair
Advanced Modification 6: Oblique Twist
Add 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.
Advanced Modification 7: Teaser On Arc
Teaser On Arc
Advanced Modification 8: Crunch Double Leg Twist Using A Circle
Crunch Double Leg Twist Using A Circle
Free Joseph Pilates Lesson Plan
You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
The 34 Joseph Pilates Exercises
Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…
Bicycle, Boomerang, Control Balance, Cork Screw, Crab, Double Kick, Double Leg Stretch, Hip Twist, Hundred, Jack Knife, Leg Pull, Leg Pull Front, Neck Pull, One Leg Circles, One Leg Kick, One Leg Stretch, Push Up, Rocker With Open Legs, Rocking, Roll Over, Roll Up, Rolling Back, Saw, Scissors, Seal, Shoulder Bridge, Side Bend, Side Kick, Side Kick Kneeling, Spine Stretch, Spine Twist, Swan Dive, Swimming, and Teaser.
Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…
- Hundred
- Roll Up
- Roll Over
- One Leg Circles
- Rolling Back
- One Leg Stretch
- Double Leg Stretch
- Spine Stretch
- Rocker With Open Legs
- Cork Screw
- Saw
- Swan Dive
- One Leg Kick
- Double Kick
- Neck Pull
- Scissors
- Bicycle
- Shoulder Bridge
- Spine Twist
- Jack Knife
- Side Kick
- Teaser
- Hip Twist
- Swimming
- Leg Pull Front
- Leg Pull
- Side Kick Kneeling
- Side Bend
- Boomerang
- Seal
- Crab
- Rocking
- Control Balance
- Push Up
Pilates Teaser FAQs
What is the Teaser in Pilates?
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.
What are the teaching directions for the Teaser exercise?
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.
What are the benefits of Pilates balancing exercises?
What’s a good preparation exercise for the Teaser exercise?
You can modify the Teaser by keeping one knee bent and your foot flat on the mat (One Leg Teaser) 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 and Teaser Preparation With Mini Ball are also good preparation exercises for the full Teaser.
