Teaser on the Pilates Mat is one of the most difficult versions of Teaser there is. It has the least amount of support and requires the whole body to work together all the way up and all the way down. And, if you don't have access to a Cadillac or Reformer to practice the Teaser using a ball like the Triad Ball is a great way to connect to your center and challenge your center. It's also a great way to teach your body what muscles to turn on and when! Once you try it with the ball try it without.
Use the ball to connect to your center, your back and your seat.
Laying on the Mat, you can place the ball in one of three places to help you connect to your center or challenge your Teaser.
1) Place your ankles on top of the ball and lay all the way back. Lift your arms up to the sky and roll up reaching for the high diagonal. Your legs will be lower than usual but if you can maintain your legs and they do not move then you'll be training your body on how to hold your legs still without the ball.
2) Place the ball between your ankles and lay all the way down. Simultaneously lift your legs, arms and upper body to your Teaser. Hold it as you lower and lift your upper body 3x and then hold your upper body and lower and lift your legs.
3) Starting on your back with the ball in your hands, roll up to your Teaser and then place the ball on your ankles. Place your hands on the ball and roll your upper body up and down while pressing your hands into the ball. This will help maintain your arm to back connection.
Which one will work best for you?
Be sure to check out more of my Pilates Mat exercises. I want to help you continue your Pilates Mat training!