Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Hundred With Arm Springs on the Pilates Cadillac

IntermediateStrengthTier T3

You lie on your back on a Pilates cadillac with your feet toward the arm springs and a loop handle in each hand. You squeeze your legs together and curl your head and chest up while the springs pull on your arms.

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

  • Lie supine with the feet toward the arm springs, one loop handle in each hand with the pinky side of the hand on the handle and the fingers long and together.
  • Squeeze the legs together on the mat and confirm the springs are on the right setting before curling.
  1. He lies supine on the table top with his feet toward the arm-spring end, a loop handle in each hand held just off the mat by his hips, his legs squeezed together and his head resting.

    Step 1 of 5

    Lie supine with your feet toward the arm springs, hold one loop handle in each hand with the pinky side on the handle and the fingers long, and squeeze your legs together on the mat.

  2. His head and chest have curled up to a controlled height against the spring pull, his arms reaching long with the handles, his legs still hugged together on the mat.

    Step 2 of 5

    Curl your head and chest up while the springs try to pull you off your shoulder blades - your goal is to keep control of how high you curl, maintaining the longest flexion.

  3. His legs have floated off the mat toward eye level while his arms pulse in a small pumping rhythm at hip height, his curl held at the same controlled height.

    Step 3 of 5

    Float your legs up toward eye level if you choose the harder option and pump your arms as you inhale for five and exhale for five.

  4. His head and chest are lowering back toward the table in one controlled line, his arms easing the handles down, his legs back on the mat still squeezed together.

    Step 4 of 5

    After ten cycles of breathing, lower the curl back to the mat with the same control, keeping the legs hugged and the handles held.

  5. He lies supine on the table top with his feet toward the arm-spring end, a loop handle in each hand held just off the mat by his hips, his legs squeezed together and his head resting.

    Step 5 of 5

    Lie supine with your feet toward the arm springs, hold one loop handle in each hand with the pinky side on the handle and the fingers long, and squeeze your legs together on the mat.

Safety Information

Lie supine with the feet toward the springs and one handle in each hand with the pinky side of the hand on the handle and the fingers long, squeeze the legs together, curl the head and chest up while controlling how high the springs pull you, and pump the arms through the cycles. Keep the fingers long and together with the pinky side on the handle, control the curl height because the springs want to pull you off the shoulder blades, maintain the longest flexion, and keep the legs hugging whether they stay down or float to eye level. Caution: it is not ideal for some neck 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.