Teaser Pilate
The Pilates teaser is a fundamental bodyweight exercise that targets the abdominal muscles and hip flexors. It involves simultaneously rolling the torso up and lifting the legs into a V-sit position, requiring significant core strength and body control.
How to do it
- Lie flat on your back with your legs extended and arms overhead.
- Engage your core and simultaneously lift your legs to a 45-degree angle and roll your torso up.
- Reach your arms forward, parallel to your legs, balancing on your sit bones.
- Hold for a moment at the top, then slowly lower your torso and legs back to the starting position with control.
- Repeat for the desired number of repetitions.
Form cues
- Keep your shoulders relaxed and down.
- Engage your deep core before lifting.
- Move your legs and torso in one fluid motion.
- Balance firmly on your sit bones.
- Keep your spine long and avoid rounding.
Breathing: Exhale as you lift into the V-shape, and inhale slowly as you return to the starting position.
Common mistakes
- Arching the lower back: can lead to unnecessary strain.
- Using momentum to swing up: reduces the work your abs actually do.
- Holding your breath: prevents proper core engagement and increases pressure.
- Tensing the neck: shifts focus away from the abdominals.
Muscles worked
Primary: abs. Secondary: hip flexors, lower back, quads.
Suggested sets & reps
Get fitter
3 sets × 10 reps, rest 60 s
Lose weight
3 sets × 10–12 reps, rest 45 s
Build muscle
4 sets × 8–10 reps, rest 60 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you have lower back discomfort, ease off and choose a gentler core exercise.
- Stop immediately if you feel sharp pain in your neck or spine.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Why do I feel this in my lower back?
You are likely not fully engaging your core or you are rounding your spine. Focus on pulling your belly button toward your spine.
Can I do this if I have tight hamstrings?
Yes, but you may need to keep your knees slightly bent until your flexibility improves.
How often should I practice this?
2-3 times per week is plenty to build core strength without overtraining.