Body Weight Pilates: Teaser Prep & Full Teaser

Video Transcript

"So our next exercise is called the easer prep as well as full teaser. You are going to start all the way on the back. You are going to keep your ankles, knees, and thighs loose together. You are going to extend your right leg making sure that your knees are completely together. Arms reach straight up towards the ceiling and from here you are going to see a lot of the components of the previous exercise come together. You are going to curl your head, neck, and shoulders up and then you are going to exhale and press all the way up and reach toward your toes. So you always want to make sure that you do your right side evenly as you do your left side. You are going to take your right foot and press it all the way down and lift your left leg. That is for a beginner, if you are doing a little more intermediate there keep your left leg there and bring your right leg to meet your left leg and then lower that left leg down. Then exhale slowly, articulate the spine all the way back down, inhale keeping your chin towards your chest, exhale press all the way up and reach, keep pressing that left foot in reaching towards that toe and round all the way back down until you do three on one side. Again in inhale and bring your chin towards your chest, exhale, and press all the way up. From this position you are going to keep your right leg where it is, bring your left leg up to meet your right leg, full teaser right here. You are going to pretend you are in a perfect V. Slowly lower your right leg down, bend the knee so the foot is flat and then slowly articulate the spine all the way back down. Again so that you are set up for your left side, inhale and bring your chin toward your chest, press all the way up and reach towards that toe, long lean lines, exhale lower all the way down. Two more, inhale, bring your chin to your chest, exhale, press and reach long lines, exhale and lower, naval scooped and articulating the spine the same thing all the way down. Last one, inhale bring your chin towards your chest, exhale, press and reach from here full teaser bring both legs up, heels together, toes apart so this is the perfect pilates V here, the teaser prep. You want to make sure you are in your perfect V here and you are super long. A tendency is to curl and this is what we do not want. Pull the naval in, lift the sternum towards the ceiling and open up that chest. Good. From here start to lower all the way down, articulate the spine, the back of the neck meets when the ankles meet and then flip the fingers down towards the side and that was teaser prep."