TEASER II

ADVANCED

This demanding but effective exercise requires absolute control over the abdominal muscles. The Teaser II benefits the spine as well because the rolling movement encourages flexibility and elongation.

Lie down on your back, reaching your arms overhead. Your legs should be together and raised slightly above the floor. Inhale to prepare.

Exhale, rolling up from your head through your spine one vertebra at a time until you are sitting just behind your sit bones.

Inhale, reaching your arms toward the ceiling while balancing just behind your sit bones.

Lengthen the torso and exhale, rolling down the spine one vertebra at a time from the lumbar area of the spine to the top of your head. Repeat three to five times.

ANNOTATION KEY

Bold text indicates active muscles

Gray text indicates stabilizing muscles

* indicates deep muscles

DO IT RIGHT

LOOK FOR

•Articulating through the spine on both the way up and the way down.

• Keeping your neck elongated and relaxed.

• Controlling your breath to aid flexion and support of the spine.

BEST FOR

• iliopsoas

• iliacus

• rectus abdominis

• obliquus externus

• obliquus internus

• transversus abdominis

QUICK GUIDE

TARGET

• Abdominal muscles

BENEFITS

• Increases the strength and endurance of the abdominals

NOT ADVISABLE IF YOU HAVE

• Lower-back pain