Teaser Hold
Lying supine with legs extended. Legs raised together until they form an angle of about 45° with the floor. Core activated and torso raised off the floor, arms forward parallel to legs. Body should form a balanced “V” on the buttocks, without swaying.
Media
Instructions
Lie on your stomach and place your legs extended and arms along your sides.
Inhale and during exhalation activate the deep abdomen by bringing the navel toward the spine.
Lift head, shoulders and shoulder blades.
Bring arms forward (toward legs).
Slowly lift upper torso.
Simultaneously lift legs straight off the ground, forming a “V” with the body.
Balance only on the buttocks and keep your back long and active, legs outstretched and arms parallel to the legs, without grasping them.
Hold the position.
Exit the position: slowly bend your knees and bring your legs to your chest, if necessary grab your thighs for support. Exhale slowly as you return your torso to the mat, vertebra by vertebra keeping your abdomen active throughout the descent. Return to supine pose with your arms along your sides.
Exercise Details
Repetitions
3 reps
Hold Time
30 seconds
Breathing
Regular.
Important Warnings
People with low back problems or pelvic instability:
The teaser requires strong abdominal activation to avoid overloading the lower back. A simplified variation with bent knees is recommended.
People with neck problems:
The position can cause cervical overload, especially in the ascent. It is recommended to train the teaser with neck support (hands behind the head) and limit upper body ascent.
Pregnant women, postpartum:
Teaser can worsen diastasis. It is not recommended in the early postpartum stages
Quick Info
Related Exercises
Intermediate • 2min
Beginner • 2min
Intermediate • 2min
Intermediate • 2min