Try This: The Teaser

Try This: The Teaser


The Teaser is, in my very humble opinion, THE ultimate pilates exercise! It’s the mack daddy of the repertoire, the goal of every practitioner—you know you have truly “arrived” when you can accomplish the Teaser (and well!)

Why you need to be doing the Teaser

This exercise requires strength of the transverse, oblique abdominals and hip flexors to get up, but more importantly it demands control of the movement through the articulation of the spine on the way back down. If that isn’t enough, Teaser also teaches shoulder blade stabilization, as well as coordination of arm and leg movements with the breath. It truly is an all-in-one Pilates principles exercise!

The Benefits

  • Awesome ab strengthener
  • Encompasses all six principles of Pilates: Concentration, Centering, Control, Breathing, Precision and Flow
  • Elevates your Pilates practice to the next level

How to Perform the Teaser


Step 1

Lay on your back with legs at tabletop position and arms reaching by your ears.

Step 2

Inhale – Maintain scapular stabilization as you bring your arms forward, nodding chin to chest.

Step 3

Exhale – Fully straighten legs to form a V position as you roll spine up sequentially through flexion. Weight should be slightly behind sitz bones at the top, chest tall, arms reaching parallel to legs.

Step 4

Inhale – Pause reaching arms up to ears.


Exhale – Roll back onto pelvis and sequentially, one vertebra at a time, return to the beginning position, bending knees back to tabletop position.


Advanced Level

Just in case that is not challenging enough…start with straight legs along the mat & keep them straight throughout the movement.

Teaser can also be performed on the Wunda Chair.

Or, try Teaser with hands in straps on the Reformer!

Megan Quigley is passionate about sharing the positive benefits of Pilates that help her students handle the daily stresses of life, such as better posture, flexibility and strength. She strives to give her clients efficient and effective workouts with a focus on correct form and technique. Megan especially loves the challenge of teaching clients of all fitness levels, from beginners to advanced practitioners. 
Click here to learn more about Megan and the other ABC Instructors.


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