Pilates Teaser

Body region

• Core

Muscles

Main

• Rectus Abdominis

Helps

• External Oblique
• Iliopsoas
• Rectus Femoris

Holds

• Erector Spinae
• Internal Oblique
• Transversus Abdominis

Technique

1. Lie on your back with legs together and extended and arms overhead.
2. Roll up through the spine and raise the arms and legs together, balancing on your sit bones in a V shape.
3. Hold the V with arms reaching parallel to the legs and the spine long.
4. Roll back down slowly to lying.

Cues

• Aim the chest toward the knees with a long spine.
• Bend the knees if the legs pull on the lower back.

Common mistakes

• Rounding the lower back too much while balancing.
• Using momentum to jerk upward.
• Letting the legs drop during the roll-down.

Alternatives

• Roll-Up
• Hollow Body Hold