Monday Motivation!! The Pilates Teaser towards which all of the other moves build.

"A few well-designed movements, properly performed in a balanced sequence, are worth hours of doing sloppy calisthenics or forced contortion." -Joseph Pilates

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#MondayMotivation💪 The Pilates Teaser is a staple full body Pilates exercise targeting the transverse abdominis, rectus abdominis, external and internal obliques, deep pelvic floor, hip flexors and scapular stabilizers; and is much more effective than traditional crunches or situps as it also demands stability, mobility, sequencing, coordination, endurance and balance . Nearly every exercise we do on the mat, especially the roll up, open leg rocker and half roll back is in preparation for the Pilates Teaser yet it is no easy task to accomplish . In the two videos I have posted for today's #mondaymotivation I move through 4 different teaser preparation exercises working towards strengthening the core to accomplish the full exercise with legs adducted and extended on a diagonal reaching away from the body with the goal of stabilizing the legs, pelvis, spine and shoulders during articulation to as well as in the V shape . Video 1 . Prep 1 - Seated, maintaining pelvic imprint while lifting one leg at a time while practicing balancing just behind the sit bones while controlling and stabilizing throughout the pelvis, rib cage and shoulder girdle then transitioning into lengthening adducted legs to the diagonal and lifting the arms in sequence to the V position . Prep 2 - Learning to flex spine off mat to the teaser V using a resistance band hooked under the balls of the feet to assist rolling up to the sitting position with the legs lifted and then rolling down with the same amount of integrity . Video 2 . Prep 3 - Leaving one foot on the ground adds an element of stability to successfully roll up off the mat as well as rolling back down . Prep 4 - Beginning with both feet off the mat, legs adducted in a tabletop position then reaching feet away from the body into the diagonal while flexing spine off mat to the V position . Have FUN!!! #pilatesteaser #teaserprep #dopilates #dopilatesyoullfeelbetter #zoompilates #StayHome #StaySafe #StayHealty #StayPositive

A post shared by Susie Quarstad (@susiequarstad) on Jul 13, 2020 at 12:13pm PDT