Teaser

3 × 8-12  ·  Equipment: Mat, No equipment

Muscle groups: Core & abs · Legs & glutes

How to do teaser

1. Sit with your legs extended forward, arms out to shoulder width, and lean your torso back slightly.
2. Engage the deep core without letting the lower back round.
3. Raise the legs to about 45 degrees while rocking the torso into a slight V-balance.
4. Reach the arms parallel to the floor and gaze forward, opening the chest.
5. Hold the position for 2-3 seconds, breathing and feeling the abdominals work.
6. Lower with control, resting the back on the mat, and repeat without momentum.

Mistakes to avoid

• Do not round the lower back to reach the V; if you cannot, bend the knees slightly.
• Do not use momentum or yank your head forward with a tense neck.
• Do not hold your breath; exhale as you rise and inhale as you hold.
• If your lower back feels overloaded, lower the leg angle or reach the arms higher to compensate.

Progression

• Start the teaser with bent knees and your hands on the floor beside the hips.
• Progress to fully extended legs once you control the balance without lower back pain.
• To go further, lengthen the hold in the V to 5-10 seconds and combine it with a roll up, adding controlled repetitions.