Pilates Core Training: Roll Ups & Teaser Video

In Pilates core training, roll-ups and teaser variations help to carve out abdominal muscles and stretch the limbs. Keep the knees in when doing teaser variations with tips from a trainer in this video on exercises and Pilates.

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Roll-up is a basic Pilates core exercise
Teaser is a highly advanced Pilates core exercise
Engage the gluteals creating an imprint on the mat
Knit the ribs together & pull the navel to the spine
Perform 10 reps of roll-ups & 4 reps of teaser in each set

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Joseph Seeman, celebrity trainer has a BFA in Dance. He is Anusara certified in yoga and Johnny G certified for indoor cycling. He has a full roster celebrity clients and personal training clientel. Joseph has been an intergral part of the iTRAIN team at iTRAIN.com. ITRAIN.com is your own "Hollywood personal trainer right in your pocket." Each audio and video workout consists of an elite Hollywood Trainer or World Champion Athlete mixed with original music to satisfy your workout needs. iTRAIN provides more than 275 workouts in its library ranging from treadmill to elliptical, cycling, strength training, and many more.

Hi welcome to pilates core training. My name is Joseph and in this segment we are going to do some variations, single leg knee pull. We're going to do straight leg as well as double leg knee pulls. One of the things that I wanted to add if you do these is if you have a small ball and you have problems getting your chest up off the floor for instance you just get to your head, place this ball underneath your upper back what that is going to allow is for you to really carve out your belly to do these exercises efficiently. If that is too easy take the ball away and then lie on the floor so lie on to the floor and hug both knees into the chest. Take a full breath in and as you exhale look towards your knees carving the belly into the floor, stay here, take another breath in and as you exhale, stretch out your left leg. Inhale to switch legs and exhale stretch and let's do one and two and three, exhale, four, again inhale to switch and exhale the knee into the chest, six, seven, eight, nine, keep that chest up and ten. Now straight leg and send the top leg straight up to the sky and pull tall through the chest and then switch legs, add a little beat, one, two and switch, one, two keep the abdominals strong, one, two, really use that breath to help you keep that stomach flat to the spine. Let's do four more, four, three, two, and one. Good now hug both knees into the chest and let's release the head back and give your neck a break, take a full breath in again and as you exhale curl it up hugging both knees strong to the chest, inhale reach both legs out this time and both arms up and exhale, breath it around. Inhale stretch and exhale curl, inhale, keep the legs together, exhale, inhale, stomach strong into that spine, exhale, keeping the lower back flat on the floor at all times. Let's do two more, one more, and relax it back. Good job. This is pilates core training and my name is Joseph, have a great day.

Pilates Core Training: Roll Ups & Teaser Video

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