Teaser Pilate

Teaser (Pilates)

Positioning:
1. Start by sitting on the mat with your knees bent and feet flat on the floor, hip-width apart.
2. Lean back slightly, keeping your back straight and your chest lifted.
3. Engage your core muscles by drawing your belly button towards your spine.
4. Hold your arms straight out in front of you, parallel to the floor.

Movement:
1. As you exhale, slowly roll your back down onto the mat, bringing your arms overhead, while simultaneously extending your legs straight out in front of you.
2. Keep your legs together and try to lift them at a 45-degree angle off the ground. Your body should form a "V" shape.
3. Inhale and hold this position for a moment, ensuring your core stays engaged.
4. As you exhale again, roll back to the starting position, bending your knees and bringing your feet flat on the floor.
5. Repeat this movement for 5 to 10 repetitions, maintaining control and proper form throughout.

Tips for Beginners:
- If you find it difficult to lift your legs off the ground, you can keep your knees bent and feet closer to the mat until you build more strength.
- Focus on your breathing; exhale as you move into the teaser position and inhale as you roll back.
- Make sure to maintain a smooth and controlled movement to avoid straining your back.