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Airplane With Leg Springs on the Pilates Cadillac

AdvancedStrengthTier T3

You lie on your back on a Pilates cadillac with the leg-spring straps on your feet and your hands almost straight on the poles. You roll your hips up over your shoulders and reach your legs straight up to the sky, then across.

Targets: Spine Chain (Full 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 leg spring straps on your feet and your hands on the vertical poles slightly above your shoulders and almost straight, reaching from your back.
  • Bring your heels together, toes apart, and bend your knees into your chest to start.
  1. He lies supine on the cadillac table with both feet in the leg spring straps, his hands gripping the vertical poles slightly above his shoulders, his heels together and toes apart and his knees bent into his chest.

    Step 1 of 5

    Lie supine with the leg spring straps on your feet, hands on the poles almost straight, heels together toes apart and knees bent into your chest.

  2. His hips are rolled up over his shoulders so his body balances across the upper back, his legs reaching straight up toward the sky on the sprung straps, his neck curve kept and his arms long on the poles.

    Step 2 of 5

    Roll your hips up over your shoulders, maintain the curve in the back of your neck and reach your legs straight up to the sky.

  3. His legs are stretched out across the room on the sprung straps as his body lowers toward the mat in one long piece, his spine lengthened without arching and his arms still reaching the poles.

    Step 3 of 5

    Stretch your legs across the room to catch the springs and lower your whole body toward the mat in one piece, lengthening the spine.

  4. His legs have lifted from along the mat so his body rises in one piece feet over hips over shoulders, his knees drawing toward his chest to roll back down, the straps carrying the reversed lift.

    Step 4 of 5

    For the reverse, straighten the legs along the mat and lift up in one piece - feet over hips, hips over shoulders - then pull the knees to the chest and roll down.

  5. He lies supine on the cadillac table with both feet in the leg spring straps, his hands gripping the vertical poles slightly above his shoulders, his heels together and toes apart and his knees bent into his chest.

    Step 5 of 5

    Lie supine with the leg spring straps on your feet, hands on the poles almost straight, heels together toes apart and knees bent into your chest.

Safety Information

Keep the reach from the back rather than locked elbows and biceps, maintain the curve in the back of the neck, and keep lengthening the spine rather than arching while lowering in one piece. Caution: it may not be suitable for some neck, 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.