Teaser Pilate Advanced Hold
The Pilates teaser advanced hold is a challenging bodyweight exercise that targets the abdominal muscles and hip flexors. It involves balancing in a V-sit position for an extended hold, demanding exceptional core strength, stability, and spinal control.
How to do it
- Sit on the mat with your knees bent and feet flat on the floor.
- Lean back slightly and lift both legs to a 45-degree angle, creating a V-shape with your torso.
- Extend your arms forward, parallel to your legs.
- Hold this position, maintaining a stable spine and engaged core.
- While holding, gently pulse your arms up and down or reach forward to deepen the challenge.
- Hold for the desired duration, then slowly lower and return to the starting position.
Form cues
- Keep your spine long and tall
- Draw your navel toward your spine
- Reach through your fingers and toes
- Keep your chest open and lifted
- Avoid rounding your shoulders forward
Breathing: Inhale to prepare, exhale deeply as you lift and hold, maintaining a steady, rhythmic breath throughout.
Common mistakes
- Arching the lower back, which puts strain on the spine instead of the abs.
- Holding your breath, which prevents core muscles from engaging effectively.
- Rounding the shoulders, which limits your ability to maintain a stable, upright torso.
- Dropping the legs too low, which shifts the load from the core to the lower back.
Muscles worked
Primary: abs. Secondary: hip flexors, lower back, quads.
Suggested sets & reps
Get fitter
3 sets x 30-60 seconds, rest 60s
Lose weight
3 sets x 30-45 seconds, rest 45s
Build muscle
4 sets x 45-60 seconds, rest 60s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain in your lower back, stop immediately and choose a gentler option.
- If you have existing spinal conditions, check with a professional before attempting this movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this in my hip flexors instead of my abs?
This often happens if your abs aren't fully engaged or if your hip flexors are overcompensating. Try focusing on pulling your belly button toward your spine.
Can I do this if I have lower back pain?
If you feel discomfort in your lower back, stop immediately. Focus on regressing to a simpler movement until your core strength improves.
How often should I practice this hold?
2-3 times per week is plenty. Your core needs recovery time just like any other muscle group.