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Half Hanging on the Pilates Cadillac

AdvancedStrengthTier T3

You lie on your back on a Pilates cadillac with your head toward the end of the table and hold the poles. You lift your hips, place each foot in a padded loop, and push your arms toward straight so your hips rise off the mat.

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

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Slide the foot loops to one forearm's distance from the table end (double loop them if taller); lie supine with your head toward the end.
  • Holding the poles, lift your hips and place each foot in a loop, twisting the loops around your ankles if needed to feel secure.
  1. She lies supine on the cadillac table with her head toward its end, the two fuzzy loops hanging a forearm's distance past the end, her hands holding the vertical poles beside her.

    Step 1 of 5

    Lie supine with your head toward the end of the table, the foot loops set a forearm's distance from the end, and hold the poles.

  2. Her hips are lifted off the table while she holds the poles, each foot being placed into its fuzzy loop at the table end, the loops ready to take her ankles.

    Step 2 of 5

    Holding the poles, lift your hips and place each foot in a loop, twisting the loops around your ankles if needed.

  3. Her arms have pushed toward straight and now rest down by her sides while her hips stay suspended off the mat, her ankles held by the fuzzy loops - the held half-hanging rest.

    Step 3 of 5

    Push your arms toward straight so your hips rise off the mat, then rest your arms down by your side and stay.

  4. She is gripping the poles and pulling her body back toward the table, her feet coming free of the loops as her hips lower back to the mat.

    Step 4 of 5

    Grab the poles and pull yourself back toward the mat, take your feet out of the loops and lower your hips; rest with knees bent.

  5. She lies supine on the cadillac table with her head toward its end, the two fuzzy loops hanging a forearm's distance past the end, her hands holding the vertical poles beside her.

    Step 5 of 5

    Lie supine with your head toward the end of the table, the foot loops set a forearm's distance from the end, and hold the poles.

Safety Information

Twist the loops once or twice around the ankle if needed for security, push the arms toward straight to lift the hips, then rest the arms down by the sides. Caution: it is not suggested for glaucoma, varicose veins, lower back, neck or shoulder issues or recent plastic surgery. 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.