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How to Do Teaser 1 in Pilates

Learn how to do the Teaser 1 Pilates Mat exercise from Core Pilates NYC instructor Sarah Ruback in this Howcast workout video.


This is teaser one.

So, teaser is a challenge. It's a bit of a tease. It's very similar to the roll-up, but it's more difficult. Now that we're nearing the end of the class we take stability away and challenge ourselves since we're warm and ready to go.

In the teaser you'll start with your knees in towards your chest and stretch your arms up towards the ceiling. Then extend your legs out to 45 degrees. From here inhale to prepare, then exhale, curl your chin toward your chest, and roll-up to seated reaching for your toes. She's still in a C curve in her lower back, but her chest is lifted.

Inhale, then exhale, bring your chin towards the chest and articulate your spine to the mat. Again reach the arms up, inhale, curl the chin towards the chest, exhale through the exertion as you're reaching for the toes. Very nice. Inhale, then exhale. The chin goes toward the chest, very important, before you roll up and down.

One last time here. Take an inhale, exhale, roll the chin up towards the chest, stretch for your toes, and think of widening your collarbones like you're showing off a beautiful necklace. Inhale, then exhale, curl the chin back towards the chest, roll the spine down, then hug your knees in towards your chest.

So, that is very challenging. If you're having a hard time with it there is a great modification to get you started to strengthen you into this ideal form. We'll start with tabletop legs and your arms up toward the ceiling. Take an inhale, curl the chin towards the chest, then exhale, roll up to seated, and keep the knees bent. That's it. Breathe in, bring the chin back towards the chest, and exhale lower back down. Let's see it one more time.

You'll breathe in, curl the chin towards the chest, breathe out, and roll up. That's it. Inhale, then exhale. Chin towards the chest, articulate the spine to the mat, then hug your knees right back in towards the chest.

And that's teaser one.

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