How the Teaser Pilates Exercise Builds Functional Strength and Reduces Risk of Injury
Flexing an impressive six-pack is one thing, but actually having core strength and being able to control your body under load is another. Classic exercises like cable crunches and plank holds get the job done when it comes to aesthetics, but there’s a reason more people are turning to Pilates. Pilates exposes weaknesses and imbalances, putting more of a focus on controlled core engagement and stability to build functional strength that carries into daily life.
"After 40, men naturally start to lose deep stabilizing strength—especially in the core—and thus rely on the bigger, more superficial muscles," says Nofar Hagag, a Pilates instructor with over a decade of coaching experience and founder of Nofar Method. "That’s when injuries, tightness, and compensation patterns begin to show up."
One of the most effective ways to rebuild that deep core strength, according to Hagag, is by doing the "teaser" on the Cadillac (or reformer), using a bar. Think of it like a V-up, but with added resistance and instability to seriously elevate the work. For anyone used to traditional situps or leg raises, consider this your official warning: this Pilates move will humble you quickly. But it'll be worth it.
How to Do Teaser on the Cadillac
"What makes this movement so powerful is that it has to come from the center while using the upper and lower core at the same time," Hagag explains. "There’s no momentum, no pushing off the floor. The Cadillac adds light support, but also exposes any imbalances instantly."
- Start by lying down on your back on the Cadillac.
- Hold the bar overhead with extended arms.
- Simultaneously lift both the legs and upper body into a controlled V-position.
- Control back down to the start.
How to Do Teaser on the Reformer
Getty Images/Thomas Barwick
- Start by lying down on your back on the reformer carriage with legs extended and arms out to sides, holding on to straps.
- Lift your head, neck, and shoulders as you lift your arms and legs so your body forms a controlled V-position.
- Pause briefly at the top, then slowly roll back down with control.
Tips and Regressions
To master any Pilates exercise, always start with a full exhale. Allow your breathing to initiate the movement, deepening the mind-muscle connection before you even start. Draw your abs inward and upward, creating a sense of lift from within. Think about maintaining length through the spine, even as you curl and lift your body.
"I guide this with a simple intention: Lift upper and lower body up, and find your V," Hagag explains. "Lift the legs and upper body at the same time, avoiding any dominance from the hip flexors or shoulders"
If trying this move on the Cadillac or reformer seems a little too advanced, you can start by doing it on the ground and bending your knees. Focus on rolling up and down with control before progressing to the Cadillac or reformer.
What Are the Benefits?
This exercise builds functional core strength, which is often undertrained in favor of building "show" muscles. Strengthening the core muscles provides greater support to the spine, reducing the likelihood of back pain and promoting better posture. A strong core also helps preserve mobility as age-related muscle loss begins.
Regularly doing the teaser on the Cadillac or reformer can also improve your ability to move from lying down to sitting or standing with control, which carries over to everyday movements we often take for granted but can get tougher with age. Think: getting out of bed, standing up from the ground, or getting up from a couch without needing excessive support.
"In everyday life, this translates to moving with more ease, better posture, and less pressure on the lower back. It’s not just about strength, it’s about control and awareness in how you use your body," Hagag says.