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Side Leg Springs Big Circles on the Pilates Cadillac

IntermediateStrengthTier T2

You lie on your side on a Pilates cadillac with your top foot in the spring and your head on your arm. You reach the top leg forward, then draw it up, back and around in a big circle while your pelvis stays quiet.

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

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie on your side along the back edge of the table with your bottom leg toward the front of the mat, foot flexed and pressed down, and your head resting on your bicep.
  • Put your top foot in the spring on the pole you're lined up with and squeeze your heels together to start.
  1. She lies on her side along the back edge of the cadillac table with her bottom leg toward the front of the mat flexed and pressed down, her top foot in the sprung strap, her heels squeezed together and her head on her bottom arm.

    Step 1 of 5

    Lie on your side along the back edge, bottom leg toward the front of the mat flexed and pressed, top foot in the spring, head on your bicep, heels squeezed together.

  2. Her top leg in the strap is reached forward over the table while her pelvis stays quiet, her bottom leg pressed and her head resting on her arm.

    Step 2 of 5

    Reach your top leg forward to begin the circle, keeping the pelvis quiet.

  3. Her top leg is drawing through the top of the big circle - up and back around - while her pelvis stays still, the sprung strap guiding the arc, her bottom leg still pressed.

    Step 3 of 5

    Draw the top leg up, back and around through the big circle without the hip flopping front to back or hiking up or down.

  4. Her top leg has come back to squeeze her heels together between circles, her pelvis still, ready to draw the next circle or reverse direction.

    Step 4 of 5

    Before the next circle squeeze your heels together; after three to five in one direction, reverse.

  5. She lies on her side along the back edge of the cadillac table with her bottom leg toward the front of the mat flexed and pressed down, her top foot in the sprung strap, her heels squeezed together and her head on her bottom arm.

    Step 5 of 5

    Lie on your side along the back edge, bottom leg toward the front of the mat flexed and pressed, top foot in the spring, head on your bicep, heels squeezed together.

Safety Information

Squeeze the heels together before each circle to remove momentum, keep the hip from flopping front to back or hiking up or down, and keep the top leg reaching as long as the bottom leg into the spring. Caution: it is not ideal for some neck, hip or knee 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.