This exercise requires coordination, balance, flexibility and control to perform correctly and successfully. The body often compensates for some weakness to complete the movement and engages incorrect form and muscle activation. Weakness in the hip flexors or tight hamstrings and lower back can hinder the progression in this movement.
Try completing this exercise with the Flexistretcher by utilizing it’s elastic resistance to guide you through the complete movement, allowing full concentration on correct muscle activation and alignment.
Joseph Pilates named this exercise "The Teaser" because it teases gravity. So true!
Try these variations of the Pilates teaser for an added instability and challenge to the exercise.
PILATES TEASER WITH THE FLEXISTRETCHER
SET UP: Lie down supine with the foam pad around the soles of your feet and the loops in your hands, with the legs pressed long and glued together. Arms are slightly bent with palms facing you pulling the straps to small tension.
ACTION: Begin by lifting your head up, pulling the straps towards you.
- Peel the spine off the floor as you simultaneously lift the legs to a high diagonal. Arms finish out by your sides with palms facing back, pressing into the straps.
- Balancing on your sit bones, deepen out the abdominals, as you press into the straps to maintain a long spine. Hold for 10 counts.
- Fold the elbows in by your sides as you begin to articulate the spine to the floor slowly lowering your legs to the starting position.
FULL TEASER 1 WITH FLX BALL
SETUP: Lying supine, hold the ball in your hands with your legs pressed together.
ACTION: Move arms over head and roll up.
- As you roll up lift both legs (ball is touching the shins).
REPETITION: 4 times.
MODIFICATIONS: Begin setup with legs bent and feet flat on the floor.
FULL TEASER 2 WITH FLX BALL
SETUP: Lying supine, place the ball in between your ankles with your arms stretched long and fingers toward the sky.
ACTION: Begin rolling torso up off the floor as your legs lift and extend to a high diagonal.
- Fingers are reaching towards toes.
- With control begin to lower your legs and torso at the same time to end up in your starting position.
MODIFICATION: Legs bent in a table top position.
With stronger a strong core, flexibility and freedom of the body can improve. Stretch your limits.
Remember to apply Joseph Pilates methods of “contrology” based on the idea of muscle control. All exercises should be done with muscular control working against gravity and the resistance of the spring (on the apparatus) or other props, this activation controls the movement of the body and the apparatus.
“Contrology is gaining the mastery of your mind over the complete awareness of your body.”~Joseph Pilates