- Difficulty: Beginner
- Equipment Needed: Mat (The mat shown in this video is the Contrology Folding Mat.)
- Reps: 3-6x
- Warning: Not ideal for some lower back issues
- Questions: Contact us here
Teaser Prep on the Mat
Teaser is not a peak Pilates pose but it is one that reveals where in your Pilates practice you need to work more. And, it’s the exercise that hangs everyone up. There are so many things that can be a culprit to you “getting” the Teaser on the Pilates Mat. And it’s important you know that there are exercises and preps that will help you get to the Teaser your body is the most ready for that day. Use this to get your Teaser ready and bring them back out on those days you need a little extra support.
Focus on exercises that support the part of Teaser that is difficult.
As you do these keep in mind that Teaser is not THE Pilates pose. It’s just one of the most recognizable. And, when Teasers are being called out in a class use these exercises instead until you are ready to give them a try.
Rolling like a Ball into Teaser: Sitting in a Rolling Like a ball shape rock back and then as you come up straighten your legs and arms and reach for your high diagonal. Bend your knees and roll back into a ball and repeat.
Single Leg Teaser: Start seated up, knees bent, feet and knees squeezing together. Stretch one leg out straight keeping the knees and legs together. Easier have your arms hold your legs, harder arms reach for the level of your toes. Roll your upper body down and up 3x and switch.
Half Roll back: Both knees bent and upper body rolls down and back up.
The more you connect your arms to your back the easier it is to reach your body up and over with your arms. The more you connect to your Thass™ (where your thigh meets your seat) the easier it is to control your legs.
Be sure to check out more of my Pilates Mat exercises. I want to help you continue your Pilates Mat training!