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How to Do Teaser 4 in Pilates

Learn how to do teaser four, an advanced Pilates Mat exercise, from Core Pilates NYC instructor Sarah Ruback in this Howcast workout video.


This is Teaser 4, which occurs after Teaser 3. So you'll begin lying all the way down on your back and extend your arms back overhead. Take an inhale, then exhale, curl your chin towards your chest, roll up to your Teaser 3 position, and hold it. Now bring your arms to the right as you corkscrew circle your legs to the left, down and around, and up. Inhale as you circle and exhale up. So major challenge of coordination and strength. Hold it right here. Breathe in. Curl the chin towards the chest. Exhale. Roll all the way back down to the mat with control. Stay there for a moment.

So at the advanced level, the modifications . . . there is no modification to this. You either can do it or you can't. And if you can't do this yet, go back and just work on Teaser 3 until you're able to do it.

Let's try one more, Madeline. Breathe in, breathe out, curl the chin towards the chest, roll up off the mat, and reach for the toes. So bring your arms to the right, the legs towards the left, circle around, and up. And again. So even though her arms and legs are going in opposite directions, they're no long- . . . she's still keeping her shoulders and hips squared.

Lower all the way back into the mat with control, then lower your arms down towards your sides. And that's Teaser 4, which completes the Teaser series.

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