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Walking 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 hold the legs there and lower one leg a few inches, then the other, in turn.

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, arms reaching into the poles.
  • Frog the legs out to the high diagonal with the heels hugging.
  1. He lies supine on the table with both feet in the sprung straps, his legs frogged out to the high diagonal with the heels hugging together, his arms reaching into the vertical poles.

    Step 1 of 5

    Frog your legs out to the high diagonal with the heels hugging together, arms reaching into the poles working toward straight.

  2. His right leg lowers a few inches below the diagonal while his left leg holds the reach, one leg stepping as the other stays still.

    Step 2 of 5

    Holding the legs at the high diagonal, lower one leg a few inches while the other leg remains reaching.

  3. His left leg lowers a step while his right leg holds its position, the alternation continuing down the steps.

    Step 3 of 5

    Then lower the opposite leg and continue switching - still only one leg moving at any time.

  4. His legs walk back up to the high diagonal with the heels hugged together, then frog back in toward his chest to finish.

    Step 4 of 5

    After six steps down, walk back up to the start, hug the heels together and frog your legs back in.

  5. He lies supine on the table with both feet in the sprung straps, his legs frogged out to the high diagonal with the heels hugging together, his arms reaching into the vertical poles.

    Step 5 of 5

    Frog your legs out to the high diagonal with the heels hugging together, arms reaching into the poles working toward straight.

Safety Information

Lie supine with the head toward the springs a hands distance from the table edge, both feet in the foot straps, arms working toward straight reaching into the poles; frog the legs out to the high diagonal with the heels hugging together, then lower one leg a few inches while the other leg remains reaching, lower the opposite leg and keep switching for six steps down, then walk back up to the start, only one leg moving at any time, hug the heels and frog back in. Only one leg moves at any given time rather than shuffling both together, the steps stay small, the whole foot presses the strap not just the outside edge, and the heels hug at the end. 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.