Teaser on the Reformer

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  • June 18, 2018

The sooner you are able to safely add Teaser to your Reformer repertoire the sooner you will see your Teaser on the Mat get better!

Table of Contents
teaser-on-the-reformer-2 - Online Pilates Classes
  • Difficulty: Intermediate | Advanced
  • Equipment Needed: Reformer, Long Box, Straps (I love using the Contrology Reformer.)
  • Reps: 3 sets of 3
  • Warning: Do not try Teaser on the Long Box before you have done it on the Mat and/or Cadillac first. Not ideal for those with lower back pain unless they can do it on the Cadillac and Mat without feeling pain.
  • Questions: Contact us here

Teaser on the Reformer

Teaser on the Pilates Reformer Long Box is deceiving in a way. I actually think it’s easier than Teaser on the Mat because it’s elevated and has straps that connect to a spring it’s considered a more Advanced exercise. That being said, the sooner you are able to safely add this to your Reformer repertoire the sooner you will see your Teaser on the Mat get better! Also, there are at least three variations that you can do with the Teaser on the Reformer. You don’t have to start out with all three. You can simply start by rolling up, holding and rolling back down.

Do not let your straps get slack when you are up in your Teaser.

With one spring on lay all the way back, carriage closed, arms out and down to the side, legs long and hugging together. Similar to your Hundred, you will roll everything all the way up simultaneously. Reach your arms down towards the floor with palms facing up, lift your head, cheat and legs and hold your Teaser position. Remember Teaser is not a V sit. Maintain length and space. You may feel like you are sitting backward. Eyes and toes at the same level and hands palm up holding your handles like a bowl of soup.

If getting into position goes well and you’re able to hold everything together, start with the first variation- lower and lift your arms 3 times. Then hold and roll everything back down. Do not take a break. Immediately roll right back up and either repeat variation one or begin to circle your arms in both directions three times. Find your reach and hold before you lower all the way back down and come right back up for your final variation- repeat one fo the first two or hold your upper body still and circle your legs three times in each direction. Find your reach and then roll back down.

Some things to keep in mind:
1) Do not let your straps get slack when you are up in your Teaser.
2) If you are moving your arms, do not let your legs and chest give that away.
3) If you are moving your legs, do not let your chest and arms show any movement.


Be sure to check out more of my online Pilates Reformer exercises. I want to help you continue your Pilates Reformer training!

By lesley.logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

Loving this Pilates exercise tutorial? Take weekly online Pilates mat classes with OPC Teachers
Enjoying Lesley's teaching style? Willing to travel? Explore the world while maintaining your practice by joining Lesley on a Pilates retreat.

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pop up summer tour | online pilates classes

SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

UP, UP, & AWAY

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are all going to feel like Super Humans after this month!!

Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

xx-LL

I WANNA ROCK

Online Mat & Reformer Pilates Class Descriptions:

When I first started teaching another teacher in the studio I was at who had 20+ years of teaching was struggling with her client. They kept wanting to lift their head to extend. In every exercise no matter what she said their head would lift before their chest. She said "the worst thing we ever did was call the neck the neck." Now, I don't think its the WORST thing. I have some thoughts on chairs and shoes. But, its up there! If you've been struggling with Swan, Swimming, Rocking and some of our other fun extension exercises this week is for you!

Grab a magic circle for a fun warm up on the Mat and Reformer. Don't have one? No problem I've got options for ya!

See ya in class,
xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, Magic Circle and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, Magic Circle and a reformer!

>> Wondering what reformer I’m using? You can find out more here.


UPTOWN FUNK

Online Mat & Reformer Pilates Class Descriptions:

Roll Up. Love it or leave it?

However you feel about it might change over the next week as we explore how to use our side waist and leg muscles to improve your Roll Up!!

It might seem like a funky way to improve your spinal movements, but by using different variations we’ll help you connect your legs to your center. And once you do that you can listen to your body and explore where you need to create more space or find more muscles!

By the way, if you took last fall’s BOOmerang class, you’ll absolutely LOVE the mat workout this week!!

Props Needed:
Mat: Grab a Barrel or Blanket
Reformer: Reformer box & Pole

See you in class,
Rachel

I DIP, YOU DIP, WE DIP

Online Mat & Reformer Pilates Class Descriptions:

I happened to hear an oldy but a goody the other day. One that when it came out my parents for sure would not have wanted me to listen to. But, I was curious about the lyrics and found an old music video. And it made me think about how we often tell you about what to do with your hip points, tailbone and even the crest of your hip. So, for a long time, we've been asking you to dip as we dipped. Ok, maybe not as dramatic or even something you'd do on a dance floor. But for this week, we'll be focusing on our pelvis, where it is in space. So you can dip wherever you are whenever you want!

No props needed.

See ya in class,
xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

UPTOWN FUNK

Online Mat & Reformer Pilates Class Descriptions:

Roll Up. Love it or leave it?

However you feel about it might change over the next week as we explore how to use our side waist and leg muscles to improve your Roll Up!!

It might seem like a funky way to improve your spinal movements, but by using different variations we’ll help you connect your legs to your center. And once you do that you can listen to your body and explore where you need to create more space or find more muscles!

By the way, if you took last fall’s BOOmerang class, you’ll absolutely LOVE the mat workout this week!!

Mat: Grab a Barrel or Blanket
Reformer: Reformer box & Pole

See you in class,
Rachel

MAT EQUIPMENT NEEDED: Your awesome self, barrel or blanket and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, reformer box, pole and a reformer!

>> Wondering what reformer I’m using? You can find out more here.


I DIP, YOU DIP, WE DIP

Online Mat & Reformer Pilates Class Descriptions:

I happened to hear an oldy but a goody the other day. One that when it came out my parents for sure would not have wanted me to listen to. But, I was curious about the lyrics and found an old music video. And it made me think about how we often tell you about what to do with your hip points, tailbone and even the crest of your hip. So, for a long time, we've been asking you to to dip as we dipped. Ok, maybe not as dramatic or even something you'd do on a dance floor. But for this week, we'll be focusing on our pelvis, where it is in space. So you can dip wherever you are whenever you want!

No props needed.

See you in class,
xx-LL 💋

FRENEMIES

Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

Hello, it's OPC Teacher Christine here! I used to get commended for my form and flexibility in any type of movement class I went to, even if it was my very first class. But what I struggled with was always hitting a plateau where I couldn't make progress or improvement. For me, that changed when I discovered the strength and control I found in practicing Pilates.

Getting on the apparatuses puts your body in a position where you find strength, stretch, and control through your center. I was unable to fold my body like origami anymore. One of the mat exercises - double leg stretch - is great for finding a strong center regardless of what the arms and legs are doing.

For this month, we'll explore using the concept of finding an inner lift of the belly away from the thighs to find a strength in our center, the two-way stretch of the limbs, while controlling the movement of the arms and legs whether they move away from center, or come back to center.

Mat class: Magic Circle and squishy ball

See you in class,

Christine

HIGH FIVE FOR ALL

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

In Pilates we often talk about the 5 spinal shapes… do you know them? No worries if you don’t yet as this month we’re going to explore them all! How tall, round, extended, rotated or bent from our sides that we can be gives us more power & control during exercise. Let’s see what we can feel when we put the focus on working toward these particular shapes… And, lookout for combo shapes!"

On the Reformer, please have a ball, Magic Circle and your pole. A couple of pillows and a Swiffer handle all make great substitutes!
Mat, Tower/Cadillac and Wunda Chair: No props needed.

See ya in class,
xx-LL 💋

CAN WE KICK IT?

Online Mat & Reformer Pilates Class Descriptions:

Side Kick Series and Kneeling Side Kicks are great full-body exercises that require a lot of connections from front to back and head to toe. In your classes this week we will work on the connection of our upper back, glute/Thass®, and abdominal strength to help with these exercises and see how your practice links together. Single leg work on the reformer as well as side body work will give you more information to help you in your Side Kicks. No props needed for this class.

See you in class,
Mindi

MAT EQUIPMENT NEEDED: Your awesome self and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.


I WANNA ROCK

Online Mat & Reformer Pilates Class Descriptions:

When I first started teaching another teacher in the studio I was at who had 20+ years of teaching was struggling with her client. They kept wanting to lift their head to extend. In every exercise no matter what she said their head would lift before their chest. She said "the worst thing we ever did was call the neck the neck." Now, I don't think it's the WORST thing. I have some thoughts on chairs and shoes. But, its up there! If you've been struggling with Swan, Swimming, Rocking and some of our other fun extension exercises this week is for you!

Grab a magic circle for a fun warm up on the Mat and Reformer. Don't have one? No problem I've got options for ya!

See ya in class,
xx~LL 💋