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Ab Series With Arm Springs on the Pilates Cadillac

IntermediateStrengthTier T3

You lie on your back on a Pilates cadillac with your head near the arm-spring end and a loop handle in each hand. You curl your head and chest up and press your arms down, then pull one knee in and reach the other leg out.

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 head near the end where the arm springs are and place the hands in the handles.
  • Test the placement by curling up and pressing the arms straight down to the mat - slide back if too hard, forward away from the springs if too easy.
  1. He lies supine on the table with his head toward the arm-spring end, a loop handle in each hand, his head and chest curled up while his arms press straight down toward the mat under the spring load.

    Step 1 of 5

    Lie supine with your head near the arm-springs end and your hands in the handles, curl your head and chest up and press your arms straight and down to the mat.

  2. His curl held and his arms pressed down, he has drawn one knee in toward his chest while the other leg reaches long and low, the spring lines still loaded by his arms.

    Step 2 of 5

    Press your arms down, lift your head and chest up, pull one knee in and reach the other leg out, then switch.

  3. His legs have stretched out to the diagonal while his arms have opened wide still connected to the spring lines, his chest lift held through the opening.

    Step 3 of 5

    Pull your knees into your chest, then stretch your legs out to the diagonal and open your arms up staying connected to your springs, then bend the knees back in with the arms long.

  4. His arms pressed long, his chest still curled, both of his straight legs have lowered toward the table under the held spring load, the lift in his chest unchanged.

    Step 4 of 5

    Pressing your arms long, maintain the lift in your chest and lower both straight legs and lift.

  5. He lies supine on the table with his head toward the arm-spring end, a loop handle in each hand, his head and chest curled up while his arms press straight down toward the mat under the spring load.

    Step 5 of 5

    Lie supine with your head near the arm-springs end and your hands in the handles, curl your head and chest up and press your arms straight and down to the mat.

Safety Information

Adjust the body position until the curl-up is a challenge without working the neck, keep the arms connected through the springs to the back and the centre, and run each variation only as long as the chest lift stays. Caution: it is possibly unsuitable for some shoulder or neck issues and unsuitable for those who struggle to curl the head and chest. 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.