Lie on a mat in the Imprint position; feet on the ground so that knees are at 90Â° and arms straight down by sides, palms down.
Exhale, and lift one leg at a time to the Table Top position; knees directly over hip joint and knee at 90Â°. Inhale and hold.
Exhale, and extend both legs up and out with toes pointed and heels squeezed together. At the same time raise and extend your arms up and over your head resting them on the ground.
Inhale, and raise your arms directly above your shoulder joint, keeping your elbows straight.
Exhale, and slowly curl your chest upward leaving the mat one vertebra at a time pulling your arms slightly forward. At the same time, lower your legs for counter balance as you extend your upper body out straight, tilting your chest up and straightening your spine to make a â€œVâ€ shape with your body.
Hold this position and inhale. Your arms should be parallel to your legs.
Exhale as you roll back down one vertebra at a time, bringing your legs back up slightly and your arms over your head. Repeat from step 4 to complete additional repetitions.
The Pilates Teaser is an advanced exercise that seriously challenges your core strength, control and balance. It effectively engages the entire core and hip flexors, as well as many other supporting muscle groups throughout your upper and lower body. Using this advance Pilates exercise will increase your core strength tremendously, helping you to avoid back injury and loss of trunk mobility. This exercise is quite difficult to do; do not attempt it until you have built up your core strength and can easily do the Single Leg Teaser.