Teaser (Pilates)

From lying, you roll up into a V-shaped balance with the arms reaching parallel to the legs, then roll down with control: the best-known test move in mat Pilates.

Roll-up (Pilates) family

Teaser (Pilates)

Harder option

From lying, you roll up into a V-shaped balance with the arms reaching parallel to the legs, then roll down with control: the best-known test move in mat Pilates.

DemandHard

Equipment requiredFloor space

Muscle focusAbs · Hip flexors · Back · Quads

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Lie with the legs straight at about 45° (or in tabletop) and the arms overhead.
Breathe in, bring the arms to the ceiling and nod.
Breathe out and roll up spine by spine to balance just behind the sit bones, arms reaching parallel to the legs.
Breathe in at the top, lifting the chest.
Breathe out and roll down with control, the legs staying lifted (classical) or lowering with you.

Form cues

Roll up spine by spine; do not heave.
Lift the chest at the top.
Avoid: momentum, or the legs dropping as you rise.

Practice and cautions

3 reps (the classical sequence uses 3). A suggested starting point. No trial has tested this move on its own.

Not recommended with a lower back injury. It is loaded bending, so avoid it with osteoporosis. If the hip flexors grip or your back aches, go back to the single-leg teaser (knees bent, one leg straight) or boat pose. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs, Hip flexors. Also: Back, Quads.

Equipment

None: body weight and floor space.

Level

Advanced. See the easier and harder options above.

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Questions people ask

What muscles does the Teaser (Pilates) work?

Mainly the abs and hip flexors, with help from the back and quads.

What equipment do I need for the Teaser (Pilates)?

No equipment: your body weight and a little floor space.

Is the Teaser (Pilates) good for beginners?

It is an advanced move. Build up to it with the Roll-up (Pilates) first.

What is an easier alternative to the Teaser (Pilates)?

Try the Roll-up (Pilates). Both are written steps in the same progression.