by Amanda Turner
Teaser by Excel Pilates Annapolis clients: Katie, Stacey, and Kelly
I’m back again!! This month I thought I’d go with the most notorious Pilates exercise...Teaser!! I know, I know, I hear the sighs of dread; but, I’m on a mission - and that mission is to demystify and take the fears out of Teaser, while making it doable and maybe even...likeable. Teaser is an exercise where you MUST use your entire powerhouse. And to review, that’s your abs, glutes, AND inner thighs. All three, in conjunction, at the same time - hard, right?!? Most of the students that I teach can improve their Teaser by actually slowing it down and using more control, NOT throwing themselves up there and praying to Joe that they’ll find balance and control ;). Along with there being several places on the apparatus to perform Teaser, did you know there are many variations and modifications for Teaser? I challenge you this month to ask your teacher to help you improve your Teaser, even if you need a modification - after all, practice makes perfect.
Let’s look at Teaser on the Reformer (my personal favorite). You can practice the Reformer version of Teaser on your Mat:
1.) Lie on your back, legs long and together, arms at your side, palms facing up.
2.) It’s all about timing - come chin to chest and at the same time, bring your arms in to your hips (exert force here as if your body is wrapped in bubble wrap and you have to really pull your arms to your sides). This action engages your upper abs.
3.) From here, peel your spine up off the Mat and float your legs up to your Teaser. I promise you - if your teacher gives you this exercise, he/she truly believes you are capable of executing it. Keep it seamless and fluid and you’ll end up with a gorgeous Teaser!!
4.) Control your return to the Mat, no collapsing!
Cues I give most often -
*Squeeze the heels together (to access your inner thighs) the entire time - don't let go
throughout all three repetitions!!
throughout all three repetitions!!
*Control the arms, don't just throw them around, use them to access your upper abs.
*Keep the ribs knitted together, don't let your back arch off your Mat.
Still need some work perfecting your Teaser or haven't learned Teaser yet (it's a higher intermediate exercise)?? Here are a few exercises to work on to prepare for Teaser:
The Roll Up - 5 reps
Double Leg Stretch - 5 reps
Double Straight Leg Stretch - 5 reps
Open Leg Rocker - 8-10 reps
Corkscrew - 3 sets
Until next month...xoxo, Amanda
Kelly, Excel Pilates Annapolis client since 2011, doing Teaser
Comments
Post a Comment