How to Do the Pilates Teaser: Form, Benefits & Muscles Worked
Table of Contents
What is a Pilates Teaser?
The Pilates Teaser is a classic core strengthening move that challenges stability, control, and spinal articulation. Considered one of the more advanced Pilates exercises, it requires balance, coordination, and strong engagement of both the core and supporting muscles. The Teaser not only strengthens the abdominals but also improves posture and overall body awareness.
How to Do the Pilates Teaser
Lie down on your back with your knees bent in a tabletop position (knees at 90 degrees). Extend your arms overhead, keeping them straight.
Tuck your chin toward your chest. Slowly curl your upper body off the mat while bringing your arms forward.
As you rise, straighten your legs to about a 45-degree angle from the floor. Your arms should reach forward, palms facing down, parallel to your legs.
Keep your shoulders relaxed, pulled down, and away from your ears. Focus on your rib-to-hip connection to stabilize the core. Breathe deeply, maintaining balance and control.
Slowly roll back down with control. Bend your knees as you lower, returning to the tabletop starting position.
Muscles Worked During the Pilates Teaser
The Pilates Teaser is a full-body exercise, but it especially targets:
Abdominals (Rectus Abdominis & Transverse abdominis): Core engagement keeps the spine stable and lifts the body.
Hip Flexors: Assist in raising and holding the legs in position.
Spinal Erectors: Help control the spinal articulation as you roll up and down.
Quadriceps: Work to straighten and hold the legs at an angle.
Shoulders & Upper Back: Stabilize the arms while reaching forward.
