Teaser Prep · Bent Knees | Mat Pilates in 3D
Reach forwards and lift the trunk without swinging the legs. Maintain the bent-knee shape as the thighs move.
Preparation
Lie supine with both legs in tabletop, the chest slightly lifted and arms reaching forwards. Keep the knees bent throughout this preparation.
Use a non-slip mat and enough space. Review the method you learned from your instructor.
Four movement phases
1. Bend the knees
Lie supine with both legs in tabletop, the chest slightly lifted and arms reaching forwards. Keep the knees bent throughout this preparation.
Breathing example: Inhale
2. Lift the trunk
Reach forwards and lift the trunk without swinging the legs. Maintain the bent-knee shape as the thighs move.
Breathing example: Exhale
3. Observe balance
Observe support around the pelvis and the relationship between the chest, arms and legs. This is not the straight-leg Teaser.
Breathing example: Keep breathing
4. Lower slowly
Lower the trunk gradually with the knees still bent, returning to the small chest lift. Ask your instructor about suitable assistance rather than forcing the balance.
Breathing example: Exhale to return, inhale to settle
Observation points
Observe support around the pelvis and the relationship between the chest, arms and legs. This is not the straight-leg Teaser.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. Professional review is pending.