( TEASER )

VARIATIONS

Teaser is an exercise with many fitness components that can be challenging to master alone. Putting all those difficult components together makes for an even more challenging endeavor. If you have tight hamstrings, lack core strength, or have issues with hip flexor mobility, these variations can help you perform this exercise with a little more ease.

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WITH A SMALL PILATES BALL

1. Sit on the floor with your legs extended. Place a small Pilates ball at your lower back. Lower your upper body backward until your forearms and hands are flat on the floor.

2. Raise your legs to form a V with your body. Hold this position for 3 seconds. Reverse your movements to lower your legs to the floor. Perform these two steps 6 times.

WITH THE MAGIC CIRCLE

1. Lie on your back on the floor with your legs extended toward the ceiling. Place the Magic Circle under your head, with one pad at the base of your skull and your hands on the inside, holding the other pad.

2. Pull your navel toward your spine as you raise your head and shoulders off the floor. Hold this position for 3 seconds. Reverse your movements to return to your starting position. Perform these steps 6 times.

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WITH ONE LEG

1. Lie on your back on the floor with your knees bent and your arms relaxed at your sides.

2. Extend your right leg toward the ceiling. Raise your head and shoulders off the floor while raising your arms a few inches off the floor. Hold this position for 3 seconds. Reverse your movements to return to your starting position. Perform these steps 3 times. Repeat these steps with your left leg raised.