A gymnastics-based form of exercise pioneered by Joseph Pilates in the early 20th century, Pilates utilizes multiple moves that focus on building your body's core abdominal muscles. The Pilates teaser move is an advanced Pilates movement that tests and builds abdominal strength and balance.
History
A trained gymnast, Joseph H. Pilates began using various body conditioning movements in an effort to help bedridden patients regain their strength and range of motion when he worked as a nurse in England during World War I, according to "Pilates for Every Body" by Denise Austin. Although Pilates' original exercise movements used a bedlike structure equipped with springs for resistance, he adapted the moves so people could accomplish them on a mat, using the weight of their own bodies for resistance. As one of these adapted moves, the teaser requires you to lift your torso and legs into a V shape from a supine position on the floor.
Types
Although the Pilates teaser move has many variations, it has two basic forms: the single-leg teaser and the double-leg teaser, according to Austin. The single-leg teaser, often called the basic or first-level teaser, begins with your body flat on the floor, left leg bent and right leg extended straight up at a right angle to your torso. Complete the single-leg teaser by using your engaged abdominal muscles to lift your torso toward your right leg to form the requisite V shape, holding the move for a few seconds before lowering to the initial position and repeating the move with the opposite leg. The double-leg teaser, often referred to as the full or advanced teaser, typically begins with both legs extended flat on the floor. It requires you to form the V shape by lifting both legs and your torso at the same time.
Function
Though the base purpose of the entire Pilates exercise regimen is to use core muscle-focused moves to strengthen, tone and stretch your entire body, the teaser move places extra emphasis on boosting abdominal strength and balance. The basic teaser move uses continuous movement to strengthen your abdominal muscles, says Allan Menezes, author of "The Complete Guide to Joseph H. Pilates' Techniques of Physical Conditioning." This single-leg teaser doesn't focus as much on balance, because it allows you to support your body with one bent leg. The advanced teaser promotes abdominal strength, hip mobility and overall balance; it also stretches your lower back.
Considerations
The Pilates teaser move is extremely challenging, even for experienced Pilates participants, and it's only as effective as your technique allows it to be. Focus on keeping your abdominal muscles engaged throughout the teaser movement to maximize the effect the move has on building your core strength. To do this, keep your abdominal muscles scooped toward your spine, Austin says. Don't forget to exhale and inhale slowly throughout the teaser move to help keep your body relaxed, making sure that your lower belly doesn't press out as you breathe in.
References
- "Pilates for Every Body"; Denise Austin; 2002
- "The Complete Guide to Joseph H. Pilates' Techniques of Physical Conditioning"; Allan Menezes; 2004
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