How to Do Teasers in a Pilates Workout

Video Transcript

"Next exercise we're going to perform is called teaser, so Danielle is going to do it. She's going to bend the elbows and push the bar up overhead. She's going to inhale through the nose. Feel the ribs expanding, bend the elbows, exhale, drop the chin slowly, start rolling up one vertebra at a time lifting the legs at the same time. Inhale. Stay to lengthen the spine, and exhale slowly. You're going to roll down one vertebra at a time through the imprint, then the elbow and push through. Now we're going to do a little bit more complicated. Inhale, bend the elbows, exhale, roll up, drop the chin, come up one vertebra at a time. Lengthen the spine, bend the elbows to inhale, exhale push up. 1, inhale bend, exhale push, 2, inhale bend, exhale push, 3, inhale, exhale, 4, and exhale 5, inhale stay, and exhale slowly roll down one vertebra at a time. Push the bar through. For people that are not that good shape like Danielle, for more beginners, what we're going to do is we're going to bend their knees. I'm going to add this ball just to make it a little bit more challenging. You're going to keep the feet down. You're going to inhale bend the elbows. Keep the shoulders down, drop the chin, roll up on vertebra at a time, push the arms all the way up, inhale bend the elbows, exhale push up. 1, inhale bend, exhale push, 2. Make sure you don't over extend your ribs here. 3 and 4 squeezing the ball, exhale, 5, inhale stay, exhale slowly roll down through imprint and push through. Very good. Bend the elbows and release. Nice."