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Hanging on the Pilates Cadillac

AdvancedStrengthTier T3

You lie on your back on a Pilates cadillac with your head toward the end of the table and hold the poles. You lift your hips, set each foot in its own fuzzy loop, and pull yourself off the mat into a full hang.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set the fuzzies one forearm distance from the edge of the cadillac, doubling the loops if needed for head clearance.
  • Lie supine with the head toward the end, hold the poles and lift the hips.
  1. She lies supine on the table with her head toward its end, her hands gripping the upright poles beside her, preparing to lift her hips.

    Step 1 of 5

    Lie on your back with your head toward the end of the table, hold the poles and get ready to lift your hips.

  2. Her hips lift off the table as she threads each foot into its own fuzzy loop, the loops wrapping her ankles for security while her hands stay on the poles.

    Step 2 of 5

    Lift your hips and place each foot in its own fuzzy loop - twist them around your ankles for security.

  3. She hangs fully inverted off the end of the table, her ankles held by the fuzzy loops, her body released and long, her head well clear of the floor below.

    Step 3 of 5

    Pull yourself off the mat into your full hang - let the fuzzies hold you up, not your muscles.

  4. She rests in the full inverted hang, her arms taken overhead over her head with each hand holding the opposite elbow, her body long and relaxed in the loops.

    Step 4 of 5

    Take your arms overhead and hold your elbows - relax into the hang.

  5. She lies supine on the table with her head toward its end, her hands gripping the upright poles beside her, preparing to lift her hips.

    Step 5 of 5

    Lie on your back with your head toward the end of the table, hold the poles and get ready to lift your hips.

Safety Information

Set the fuzzies one forearm distance from the edge of the cadillac, doubling the loops if tall; lie supine with the head toward the end, hold the poles and lift the hips to set each foot in its own fuzzy, twisting for security; pull off the mat into the full hang, take the arms overhead holding the elbows, release via the poles or a roll-up and rest in the half hang. The hamstrings and calves do not hold the body up, the head must not be able to touch the floor, and medical clearance is needed for upside-down work. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.