How to Do the beginner pilates move One Leg Teaser

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If you are looking a for a quick pilates reference, take a look at this pilates animation. This a quick & easy, clearly explained diagram of the pilates mat exercise: Classical Pilates for Beginners: The One Leg Teaser . Pilates exercises focus on breathing, alignments of the spine & build strong torso muscles.

Setup for The One Leg Teaser:

* Sit tall with knees at a 45 degree angle and inner thighs glued together.

* Straighten one knee, and reach the arms long beside your ears.

Your back forms a gentle C-curve.

Action for The One Leg Teaser.

* Inhale and reach your arms to your feet.

* Exhale to roll down

* Just as your head approaches the mat, extend your arms behind you, and immediately

* Inhale to roll up: Reach for your knee, your toe, then the sky.

Classic Pilates Cueing:

* Roll down, exhale up!

* Reach for knees, toes, the sky!

* Make it smooth!

Purposes:

* Works the abs, back muscles and gluteus maximus.

Precision Points:

* Use your powerhouse to come up smoothly (don't jerk).

* Keep the extended toes absolutely still, at eye level.

* The bottomn foot stays anchored to the mat..

Modifications: Don't let an injury or weakness stop you! There is always a modification. Take your time and find the right one for you. If in doubt, seek advice!

* Lower back problems - grasp behind the thighs and roll back a small distance.