So our next exercise is called the teaser prep, as well as full teaser. You're going to start all the way on your back. Um-hmm. So you're going to keep your knees, your ankles, knees and thighs glued together. You're going to extend your right leg, making sure that your knees are completely together. Um-hmm. Arms reach straight up towards the ceiling. So from here, you're going to see a lot of the components of previous exercises come together. You're going to curl your head, neck and shoulders up, and then you're going to exhale and press all the way up and reach towards your toes. So you always want to make sure that you do your right side evenly as you do your left side. So from here, you're going to take your right foot down, press it all the way down, and lift your left leg. That's for a beginner. If you can do it a little bit more and you're intermediate, you're going to keep your left leg there, bring your right leg to meet your left leg and then lower that left leg down. And then exhale slowly, articulate the spine all the way back down. Again, inhale, bring your chin towards your chest; exhale, press all the way up and reach. Keep pressing that left foot in, reaching towards that toe, and round all the way back down. So you're going to do three on one side. Again, inhale, bring your chin towards your chest; exhale, press all the way up. From this position, you're going to keep your right leg where it is, bring your left leg up to meet your right leg, full teaser, right here. So you're going to put your leg like a "V," a perfect "V." Slowly, lower your right leg down. Bend the knee, so the foot is flat, and then slowly articulate the spine all the way back down. Again, so you're set up for your left side. Again, inhale, bring your chin towards your chest. Press all the way up, reach towards that toe, long, lean lines. Exhale, lower all the way down. Two more. Inhale, bring your chin to your chest; exhale, press and reach, long lines. Exhale and lower. The navel scoops in articulating with the spine; same thing all the way down. Last one, inhale, bring your chin towards your chest; exhale, press and reach. From here, full teaser, bring both legs up, heels together, toes apart. So this is the perfect Pilates "V" here, the teaser prep. You want to make sure that your inner "V" is super long. A tendency is to curl. This is what we do not want. Yeah, so...
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