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Beats With Leg Springs on the Pilates Cadillac

IntermediateStrengthTier T2

You lie on your back on a Pilates cadillac with both feet in the leg-spring straps and your legs frogged out to a high diagonal. You open the legs about hip distance against the springs, then close them so the heels meet for each beat.

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

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie supine with the head toward the springs, feet in the straps on the arches.
  • Frog the legs out to the high diagonal and hold them reaching into the springs.
  1. She lies supine on the table with both feet in the sprung straps on her arches, her legs frogged out to the high diagonal, heels together, holding the reach into the springs.

    Step 1 of 5

    From the strapped supine set-up, frog your legs out to the high diagonal and hold them reaching into the springs.

  2. Her straight legs open to about hips distance against the loaded springs, the diagonal held.

    Step 2 of 5

    Open the legs against the springs about hips distance - controlled, not huge.

  3. Her legs close through the beat with her heels meeting, the springs closing with the legs rather than swinging.

    Step 3 of 5

    Close the legs so the heels come together for each beat, the springs following the legs.

  4. Her legs hold at a lowered height on the springs, set for the second round of eight beats, her heels still together.

    Step 4 of 5

    After the eight-count hold, lower the legs partway and repeat the eight beats and hold - then lower again for a third if possible.

  5. She lies supine on the table with both feet in the sprung straps on her arches, her legs frogged out to the high diagonal, heels together, holding the reach into the springs.

    Step 5 of 5

    From the strapped supine set-up, frog your legs out to the high diagonal and hold them reaching into the springs.

Safety Information

Lie supine with the head toward the springs a hands distance from the table edge, both feet in the foot straps on the arches; frog the legs out to the high diagonal and hold them reaching into the springs, open and close the legs for eight beats making sure the heels come together each beat, hold the legs still for eight counts, lower partway for a second round then lower again toward the mat for a third, hug the heels and frog back in. The beats stay controlled rather than fast or slow, the springs open and close with the legs rather than swinging, the heels meet each beat, and the range stays about hips distance rather than huge. Warning: the exercise is not ideal for some back or knee 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.

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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.