Rolling Teaser

Rolling Teaser is an advanced Pilates exercise that challenges balance , core strength and body control . This exercise combines elements of both "Teaser" and "Rolling Like a Ball" and requires a strong and stable core as well as good flexibility in the back and hips. Rolling Teaser is perfect for those who want an intense workout for the whole body and at the same time work on balance and flexibility.

Correct technique

Follow these steps to perform the Rolling Teaser correctly:

  1. Start in a seated position with your knees bent and your feet slightly off the floor. Hold your knees with your hands to stabilize your balance.
  2. *Inhale* and activate your abdominal muscles to prepare the body for the movement.
  3. On the *exhalation*, roll backwards along the spine as in "Rolling Like a Ball", keeping the knees close to the chest.
  4. When you reach the top of the roll, extend your legs out in front of you and extend your arms toward your toes to come up into a "Teaser" position.
  5. Hold this position briefly and then lower the legs and roll back for the next repetition.

Perform the exercise for 6-8 repetitions , focusing on a controlled transition between the roll and the Teaser position.

Common errors

To get the most out of the Rolling Teaser and avoid injury, you should avoid these typical mistakes:

  • Too fast pace : Be sure to perform the exercise slowly and controlled to get the full effect of the core workout.
  • Loss of balance in Teaser position : Keep your core active and your back stable so you can maintain your balance without falling back.
  • Back Stretching : Keep a natural curve in your spine and avoid overstretching, especially when coming up into the Teaser position.

Modifications and Variations

Here are some adaptations and variations for the Rolling Teaser:

  • Beginner Modification: Perform the exercise without fully extending the legs, keeping the knees bent in the Teaser position for better stability and balance.
  • Advanced Variation: Try performing the exercise with your arms extended overhead in the Teaser position, which increases the challenge for balance and core.

Repetitions and sets

For beginners, 2-3 sets of 4-6 repetitions are recommended. For the more advanced, try 3-4 sets of 6-8 repetitions , focusing on control and balance.

Breathing tips

Inhale deeply as you roll backwards and exhale slowly as you roll forward and extend your legs into Teaser position. Controlled breathing helps you stabilize the body and maintain balance.

Visual angles and tips

Observing the Rolling Teaser from different angles can help you get the right technique:

  • Side Angle: Make sure the body stays in a natural curve and the spine is active without overextending.
  • Front Angle: Keep your balance centered and avoid rotating your body as you extend your legs.

Demonstration video

Watch this video to learn proper technique for the Rolling Teaser:

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