- Difficulty: Intermediate/Advanced
- Equipment Needed: Spine Corrector (I love using the Contrology Spine Corrector.)
- Reps: 3 of each variation
- Warning: If Teaser on the mat feels ok then you are good to go!
- Questions: Contact us here
Teaser Facing Out on the Spine Corrector
You can literally Teaser anywhere in the Pilates studio! The Pilates Spine Corrector adds another flavor and challenge to the Teaser exercise. I usually teach people the Teaser on the Cadillac first. But, after a while taking some time to focus on the reach out of the back while maintaining the balance of the Teaser is necessary. Enter the Spine Corrector Teasers! There are 2 versions, one facing in and one facing out. It’s hard to say which is harder. Somedays I feel like this one is the more “advanced” version and other days the one facing in rocks my Teaser world! Teaser Facing out will help you if holding the lift of your waist is a struggle. Or, if you want to challenge the reach of your legs.
Hug your outer hips and inner thighs to help support the legs.
To set up sit inside the Spine Corrector facing away from the “hump.” Find your Teaser position- Arms reaching from your back towards your feet and legs reaching long from your back out through your toes. The Spine Corrector provides a space to hold your pelvis and seat in place while you find your reach. Your goal is to not be in a ‘V’ but rather look like we took your Roll Up from the mat and tipped it back a bit. Feel your center pulling back as your arms and legs reach forward. Crown of head pulling towards the ceiling and toes at the level or a little lower than your eyes.
Once you find your reach begin to start your Teaser series. First, hold your legs where they are as you take your body over the hump of the barrel and reach back up, repeat 3x. Then, holding your upper body still lower and lift your legs 3x. If all is going well challenge yourself to lower both ends of your body and fold back up! Repeat 2 more times! If, one of those didn’t go the way you like skip the full body version and repeat the one that needs more practice and strength. Once you’re done hop on the mat and do your Teaser. So how it goes?
Eventually, you do try to go all the way over the barrel with your back as you reach your legs towards the floor. Let this advancement come with time and connections.
Be sure to check out more of my Pilates Spine Corrector exercises. I want to help you continue your Pilates Spine Corrector training!
