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Teaser With Push-Thru Bar on the Pilates Cadillac

AdvancedStrengthTier T3

You lie on your back on a Pilates cadillac under the sprung push-thru bar, both hands on it and your legs long and together. You roll up through your spine with help from the bar into a teaser lift.

Targets: Lumbar 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

  • Spring the push-thru bar from the top and lie supine under it with both hands on the bar.
  • Hug your legs long and together straight on the mat, reaching the lower back long and connecting the upper abs.
  1. He lies supine on the table top under the top-sprung push-thru bar, both hands holding the bar above his neck, his legs extended long and together and his spine lengthened.

    Step 1 of 5

    Lie on your back under the top-sprung push-thru bar with both hands on it over your neck, your legs hugged long and together on the mat and your spine lengthened with the upper abs connected.

  2. His spine is peeling up off the table into a C-curve, the sprung bar assisting the lift in his waist while his arms reach connected to his back and his legs stay hugged long.

    Step 2 of 5

    Roll up through your spine letting the bar help you find the lift in your waist, your arms connected to your back.

  3. He balances on his seat in the teaser shape, his spine lifted long and his legs extended up at the diagonal, both hands still on the push-thru bar keeping the connection to his back.

    Step 3 of 5

    Arrive balanced on your seat in the teaser shape - the spine lifted, the legs extended and lifted, your hands still on the bar keeping the arms connected.

  4. His spine rolls back down toward the table in a controlled curl, his legs lowering long and together while his hands keep the bar and the connection to his back.

    Step 4 of 5

    Roll back down through your spine to the mat under control, keeping the arms connected and the legs hugged together to finish.

  5. He lies supine on the table top under the top-sprung push-thru bar, both hands holding the bar above his neck, his legs extended long and together and his spine lengthened.

    Step 5 of 5

    Lie on your back under the top-sprung push-thru bar with both hands on it over your neck, your legs hugged long and together on the mat and your spine lengthened with the upper abs connected.

Safety Information

Spring the push-thru bar from the top, lie supine with the bar over the neck and both hands on it - if the bar has a square centre piece the pulled-down bar will barely miss the head - hug the legs long and together straight on the mat and find length in the spine by reaching the lower back long and connecting the upper abs; roll up with the bar's help into the teaser balance and roll back down, the legs left out of it if needed to focus on the roll. The bar assists the lift rather than yanking the body up, and the teaser is about staying connected while doing the variations rather than just holding the position. Warning: the exercise may not be suitable for some shoulder or back 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.