Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

In the Air With Leg Springs on the Pilates Cadillac

AdvancedStrengthTier T3

You lie on your back on a Pilates cadillac with your arms reaching into the vertical poles and one foot strap on each foot. You reach your legs to a high diagonal and lift your hips so the body stands on the shoulders and arms.

Targets: Hip

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

  • Lie supine with the head toward the springs, the arms reaching into the vertical poles, a sprung loop on each foot, heels together toes apart.
  • Hug the heels, reach the legs to the high diagonal and lift the hips to stand on the shoulders and springs.
  1. She lies supine on the table with her head toward the springs, her arms reaching into the vertical poles with her hands slightly higher than her shoulders, a sprung loop on each foot, heels together and toes apart.

    Step 1 of 5

    Lie supine with your head toward the springs, reach your arms into the vertical poles, set one loop on each foot, heels together toes apart, knees slightly apart.

  2. Her legs reach to the high diagonal with her heels hugged together as her hips lift off the table into a long line balanced on her shoulders and the sprung straps.

    Step 2 of 5

    Hug your heels together, reach your legs out to the high diagonal and lift your hips to find a long line standing on your shoulders and the springs.

  3. From the lifted line her right leg reaches long and lowers a short distance while her left leg holds the high diagonal, her hips staying lifted.

    Step 3 of 5

    Keeping your center where it is, reach one leg long and down about a foot's distance while the other leg holds the diagonal.

  4. Her knees bend in toward her chest as her hips roll back down to the table, the springs slackening as she lands supine.

    Step 4 of 5

    Bend your knees in and roll your hips down to the table between variations.

  5. She lies supine on the table with her head toward the springs, her arms reaching into the vertical poles with her hands slightly higher than her shoulders, a sprung loop on each foot, heels together and toes apart.

    Step 5 of 5

    Lie supine with your head toward the springs, reach your arms into the vertical poles, set one loop on each foot, heels together toes apart, knees slightly apart.

Safety Information

Work the variations - circles, walking, bicycle, beats - keeping the reach in two directions, then bend the knees in and roll the hips down between variations. Reach in two directions from the upper back and the center, watch that the lower back is not lifting the body higher, and keep the heels hugging together. Warning: the exercise is not ideal for some neck and shoulder issues. 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.

Get your free personalized program at clapmove.com/register

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