Exercise – The Teaser

STARTING POSITION

Start in a supine position with an imprinted spine and the arms reaching to 90° toward the ceiling. The legs are adducted and extended together at a 60°–65°, with the feet gently pointed (legs slightly turnout in V-position is also an option).

Inhale to prepare, using intercostal breathing while activating the abdominals and stabilizing the shoulder girdle.

MOVEMENT

Exhale — Flex the thoracic spine as the arms reach diagonally forward, palms facing down. Continue rolling up through the spine until achieving a full posterior pelvic rock, balancing on the sit bones. The arms extend parallel to the legs, which remain fully extended and stable throughout the movement.

Inhale — Hold the balanced Teaser position with control, maintaining spinal length and a neutral head alignment. Ensure the legs remain steady and the spine lifted.

Exhale — Scoop the core to rock the pelvis posteriorly and roll down through the spine with maximum control, returning to the starting position on the floor.

Repeat 4–6 times.

Core muscles
Spinal stabilizers and extensors like multifidus, erector spinae, quadratus lumborum
Hip flexors including iliopsoas, rectus femoris, sartorius
Hamstrings and leg adductors
Shoulder stabilizers including serratus anterior, rotator cuff muscles

Improve abdominal and deep core strength.
Develop strength and control in the spinal extensors.
Strengthen leg adductors, hip flexors, and hamstrings.
Improve full-body coordination, enhancing neuromuscular control, balance, and movement precision.
Promote postural alignment by strengthening muscles responsible for spinal stabilization.
Enhance balance and stability while transitioning between spinal flexion and extension.
Encourage intercostal breathing, supporting control and rhythm during effort.
Increase flexibility in the hamstrings, hip flexors, and through the spine.

Engage the abdominal and spinal extensor muscles to stabilize in the balance position.
Use a controlled pelvic rock, scooping the abdominals to initiate both the roll-up and roll-down.
Reach the arms diagonally upward without dropping the head — maintain head-neck-spine alignment.
Move through the spine sequentially; avoid using momentum or swinging the arms.
Keep the legs adducted by activating the inner thighs.
Ground the sit bones in the balanced position to reduce wobbling and support lift.
Keep your eyes on the horizon to help maintain cervical alignment and prevent tension in the neck.
Avoid hyperextending the knees — engage the quadriceps and allow for a micro-bend if needed.
Keep the ribs connected — avoid flaring the ribcage when reaching forward.

KINETICODE®
PILATES
CERTIFICATION

MAT EXERCISES

THE TEASER

THE TEASER

ADVANCED

STARTING POSITION

MOVEMENT

KINETICODE® PILATES CERTIFICATION

MAT EXERCISES

THE TEASER

THE TEASER

ADVANCED

STARTING POSITION

MOVEMENT

MENTOR EXERCISE REVIEW REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

KPM STUDENT HANDBOOK

COURSE PRICING

KINETICODE® PILATES CERTIFICATION

COURSE STRUCTURE

KINETICODE® PILATES CERTIFICATION

KINETICODE®
PILATES
CERTIFICATION