Pilates exercises explained
Teaser Lower and Lift
The "Teaser" as such is already the king exercise of Pilates. The "Teaser Lower and Lift", which is often incorporated into the Teaser series, requires even more stability and strength endurance.
All exercises, in particular the "Teaser Roll Up", "Lower and Lift" as well as exercises that require rolling up and down will prepare you for this variation of the teaser.
Exercise description
Depending on where we insert the "Teaser Lower and Lift", we come across the Teaser Roll Up or Teaser into the V-position. There we hold the position, in the exhalation let the legs sink towards the floor and at the same time raise the arms stretched parallel to the ears.
Come back to the V-position in the inhalation.
Repeat this 3 times. Then unroll again.
We can also lower the legs in the inhalation.
Pro Tip From Maria
Keep your legs slightly bent if you feel you can't hold the position at the beginning.
When the legs are lightly pressed together, this will increase the Deep muscles activated.
Video with the brief explanation of the Pilates exercise Teaser Lower & Lift
Most common errors
The lumbar spine falls into a hollow back when the legs are lowered.
Hyperextension of the thoracic spine when lifting the arms.
Assistance
Muscle groups
- Transversus
- Multifidus
- Obliquus internus
- Diaphragm Pelvis
- Deep neck muscles
- Rectus Abdominis
- Obliquus Externus
- Quadriceps femoris
- Iliopsoas
- Deltoid
Equipment
- Mat
Difficulty
- Difficult
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