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Tackling the Teaser
Work your way up to this tough mat move
by Polly Morrow
The Teaser is often referred to as the ultimate Pilates exercise-the entire mat routine leads up to it. Remember to keep your movements slow and controlled: If you're struggling, just come up as far as you can, hold it there and roll down. If you have a history of lower back pain or injury, only try the beginner and intermediate exercises and, as always, if anything hurts, stop!
Beginner
Preparation:
Lie on your back with your left foot pressed firmly into the floor. Extend your right leg to a 45° angle from the floor, while holding your inner thighs and knees together. Reach your arms over your head with your elbows by your ears, but do not let the backs of your hands touch the mat. Keep your rib cage on the mat. (For an even easier version, extend your right leg to a 45° angle, and then bend your knee so that your calf is parallel to the floor.)
Step 1:
Scoop your abdominal muscles up and in. Inhale, and as you exhale, float your fingertips to the ceiling.
Step 2:
Smoothly peel your torso off the mat, and bring your chin toward your chest. Imagine you are gently holding an orange between your chin and your chest.
Step 3:
Go as high as possible, reaching for the right foot with both hands. Do not round your upper back, and keep your abdominal muscles scooped up and in. Inhale at the height of the movement, and exhale as you slowly roll down through the spine, vertebra by vertebra.
Repeat three to five times with the right leg, and then switch to the left leg for the same number of reps.
Incorrect
Your arms should not touch the floor during preparation. Don't stick your rib cage out or arch your back off the mat.
Be careful not to lift your shoulders toward your ears or round your spine. Don't crunch your chin to your chest.
Teaser Trick
One set of variations on the Teaser involves using a Pilates ball. Depending on how you use it, the ball can make the exercise easier or harder.
Lie on your back with your hands by your sides, palms up. Extend your legs and place the soles of your feet on the ball. (If you find that the ball rolls, brace it against a wall.) Scoop your abdominal muscles up and in. Inhale, and as you exhale, peel your torso off the mat and lift your arms along with your body. Inhale at the height of the movement, and exhale as you slowly roll down through the spine.
Polly Morrow received her Pilates mat and apparatus certification from Jennifer Kries The Method and a mat certification from the Kane School of Core Integration in New York. She teaches at Sudore Pilates and Core Conditioning in the Los Angeles area. She can be reached at poloke@aol.com.
For more exercises in this series, buy the Fall 2004 issue here.
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