Rolling Teaser
Rolling Teaser is an advanced Pilates exercise that combines strength, balance and control, particularly targeting the core muscles, hip flexors and back muscles. The exercise involves both rolling movements and the Teaser position, which requires a high degree of body control and muscle activation.
Correct execution
How to perform the Rolling Teaser correctly:
- Sit on the mat with your knees bent and your feet flat on the floor. Keep your arms stretched forward.
- Breathe in, and on the exhale, slowly roll backwards with a C-curve in your back, lift your feet off the floor and balance on your glutes.
- From this position, extend your legs up to a 45-degree angle, while simultaneously rolling up into a Teaser position where your body forms a "V" shape.
- Hold the position for a moment, and on an inhale, slowly roll back down with control, bending the knees back to the starting position.
Common errors
Avoid these common mistakes to ensure proper execution:
- Lack of control in the transition: Perform the transition between rolling and teasing with fluidity to maintain balance.
- Overuse of the hip flexors: Be sure to engage your core muscles rather than just using the hip flexors to lift your legs.
- Round back: Keep a straight back when in the Teaser position to avoid unnecessary strain on your back.
Video Demonstrations
These videos show the correct execution of the Rolling Teaser :
Modifications and variants
Adapt the exercise to your level:
- Beginner: Start with a modified Teaser where you keep one leg bent while lifting the other. This provides better balance and control.
- Advanced: Try to hold the position for longer or add more rolling repetitions before reaching the Teaser position.
Number of repetitions and sets
Perform the Rolling Teaser for 2-3 sets of 5-8 repetitions . Increase the number as you build strength and balance.
Breathing technique
Inhale as you roll back and exhale as you lift up to the Teaser position. Use your breath to support the movement and maintain stability.