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Frogs With Leg Springs on the Pilates Cadillac

IntermediateStrengthTier T2

You lie on your back on a Pilates cadillac with your hands on the poles and one sprung loop on each foot. You reach your legs straight toward a diagonal, then hug your heels together, bend your knees, and resist the springs back in.

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 back with your head toward the springs, a hand's distance from the mat edge, hands on the vertical poles slightly higher than your elbows (harder: arms nearly straight, hands higher than your shoulders).
  • Place your feet in the loops, heels hugged together with toes and knees apart, and press your whole pelvis down into the mat.
  1. She lies supine on the cadillac table with her head toward the springs, her hands gripping the vertical poles above her elbows, both feet in the sprung loops with her heels hugged together and her knees apart, her pelvis pressed down on the mat.

    Step 1 of 5

    Lie supine with your head toward the springs, hands on the vertical poles, feet in the loops, heels hugged and knees apart, pelvis held down.

  2. Her legs reach straight out toward a diagonal on the same line they left from, her heels still hugged together, the springs drawing open while her pelvis stays down on the mat and her hands hold the poles.

    Step 2 of 5

    Keeping your feet on the same trajectory, reach your legs straight toward a diagonal.

  3. Her knees are bending in over her chest with her heels hugged tight together, the springs resisting as they close, her pelvis still pressed down and her hands still on the poles.

    Step 3 of 5

    Hug your heels tight together, bend your knees and resist the springs closed.

  4. Her legs are reaching back out to the same diagonal line, heels still together, the springs drawing open again while her pelvis stays rooted and her pole grip holds.

    Step 4 of 5

    Reach the legs back out along the same line to begin the next repetition.

  5. She lies supine on the cadillac table with her head toward the springs, her hands gripping the vertical poles above her elbows, both feet in the sprung loops with her heels hugged together and her knees apart, her pelvis pressed down on the mat.

    Step 5 of 5

    Lie supine with your head toward the springs, hands on the vertical poles, feet in the loops, heels hugged and knees apart, pelvis held down.

Safety Information

Control the springs so the pelvis never lifts off the mat, and keep the legs on the same line in and out. Avoid lift from the springs opening and avoid hanging low in them. 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.