How to Do the Teaser in Pilates

Pilates is a fitness regimen founded in Germany in the early 20th Century by Joseph Pilates for returning World War I vets. Now Pilates is somewhat of an exercise craze, and rightfully so--it is an excellent way to tone the abs and the legs. Mat Pilates classes consist of making small movements while keeping the abdominal muscles firmly engaged. The Teaser is a pose that strengthens your abdominal muscles and sense of balance. It is virtually identical to Navasana (Boat Pose) in yoga.

Difficulty: Moderate

Instructions

1. Sit on your mat with your legs extended in front of you. Keep your spine long as you sit up straight, extending the crown of your head toward the ceiling. Your hands should be touching the floor (palms down) next to your hips.

2. Bring your legs to a 45-degree angle. As you lift your legs, your torso will move back. Balance on your sitting bones and engage your abdominals and keep your shoulders wide.

3. Extend your arms to reach your hands towards your feet. Imagine that you are trying to touch your toes.

4. Exhale and simultaneously lower your upper body and legs to the mat.

Tips & Warnings

• Practice the teaser pose one leg at a time to practice alignment and build core strength. Once you get better the double leg teaser will be a cinch!
• Practice with both legs elevated and bent into a tabletop position if you have tight hamstrings. It’s also a beginners’ variation to build core strength.

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