How to Do the Teaser in Pilates

Three Methods:Getting in the Starting PositionPerforming the ExerciseFrequency

This high-intensity exercise strengthens the hip flexors and the abdominal muscles.

Method 1
Getting in the Starting Position

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    Lie down on your back on the Pilates mat, elevating your legs so that your thighs are perpendicular with your body and your knees are bent and parallel with your body. Extend your arms all the way back behind you, pulled straight and over your head.

Method 2
Performing the Exercise

  1. Image titled Do the Teaser in Pilates Step 2
    Inhale and lift your arms upwards towards your legs, while simultaneously lifting your head for maximum reach. At the same time, straighten your legs in the air so that they reach an 80 degree angle with your body.
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    Exhale while continuing rolling upwards. Move your legs lower to make your body a V shape, with about a 45 degree angle between your upper and lower body.
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    Inhale and return to the starting position by rolling your body backwards. Repeat for the desired number of times.

Method 3

  1. 1
    Do 10 repetitions of this exercise per set. Repeat until you've completed 3 sets.
  2. 2
    For faster results, increase the number of sets/times per week you do this exercise.


  • The benefits of these exercises are increased strength and flexibility in your arms, legs, and core muscles, and better spinal articulation.


  • Those with poor balance should be careful when performing this exercise.
  • Potential injuries may be incurred if this exercise is performed incorrectly.

Things You Need

  • Pilates mat

Article Info

Categories: Pilates