Intermediate Pilates – Teaser

    Published: 06-16-2009
    Views: 19,625
    Pilates expert Dori Markakos demonstrates how to do pilates and the teaser exercise in an intermediate pilates workout.

    Dori Markakos

    Dori is an experienced fitness professional whose love of fitness began in grade school with her love of dance and ballet. She’s danced classical ballet since she was 5. As her interest in fitness grew, she began experimenting with all varieties of group fitness and weight lifting. Dori went the practical route to college and received her Bachelor’s Degree in Business with a specialization in Marketing from the University of Virginia’s School of Commerce, but not before receiving her fitness instructor certification in her spare time. After college, Dori went to work for Environmental Design & Construction, LLC (EDC) where she is presently the Controller. In this position, Dori serves as the company’s chief business officer. But, Dori’s heart is in the field of fitness. Dori maintains her certifications and puts them to work as a personal trainer, spinning and Pilates (mat and reformer) instructor. As part of her career development, Dori also received specialty training in pre and post natal fitness, with a specialization in pre/post natal Pilates. Dori currently works with clients as Pilates instructor, while keeping up with her own workouts. She’s run multiple marathons and is an accomplished triathlete having run numerous triathlons as well having completed the Ironman Triathlon. Dori resides in Arlington, Virginia with her husband Peter and daughter Mia.

    Dori; Hi I'm Dori and this is intermediate pilates. Right now I'm going to show you how to do the pilates exercise the teaser. Now teaser is one of the most challenging exercises in pilates but I have a modification for you. Let's go ahead and get started.

    So, go ahead and sit yourself in the middle of the pilates mat, hold on to your hamstrings take a big deep breathe in and unroll your spine, one vertebra at a time, bringing those knees with you, letting your spine stretch out along the mat. Take a big deep breathe in and as you exhale, I want you to extend those legs, but the knees are just over your hips and both hands are reaching straight up above your head. As you inhale, I want you to exhale, release those shoulders, rotate those hips under to keep your spine in neutral, and all you are simply going to do is bring both arms straight up over the head, curl up and reach towards those ankles and slowly lower. You are not moving your lower body, you are just simply moving your upper body. Here we go, inhale and exhale, abs rotated hips nice and tight, inhale and exhale bring both arms up, reach towards the ankles and bring it down inhale and exhale, bring the arms up and slowly lower, inhale and exhale, bring the arms up and around and lower inhale and exhale arms, come up around and lower, give me two more. Inhale and exhale arms come up around, go ahead and roll right up, let's go ahead and move on to pilates spinal extensions.