Teaser Prep · Bent Knees
Mat Pilates how-to and muscles worked 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. The content is being produced under the supervision of CoconeRu. Move and reviewed in stages. This does not provide medical advice or an individual exercise prescription.
Match the name with the movement
The lesson name is Teaser Prep · Bent Knees. Similar names can refer to different setups, support points or teaching intentions. Compare this preparation and its four phases with the variation you learned.
“Prep” identifies a preparation version. This model represents that variation, not a full version or a complete traditional sequence.
What to check in 3D
- Pause the start and identify contact with the mat, bar or carriage.
- Choose a phase and view the limbs and trunk from another angle.
- Read the return and breathing cue, then note a question for your instructor.