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Ab Series With Roll Back Bar on the Pilates Cadillac

IntermediateStrengthTier T3

You lie back on a Pilates cadillac with your legs over the roll-back bar, press the bar down with your hands, and lift your head and chest. You run the single leg stretch, the double leg stretch, and the straight leg versions with the bar held down.

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

  • With the roll-back bar springs attached to the leg-spring hooks, sit facing the bar and lie back so your legs rest over it.
  • Press the bar down with your hands from behind, lift your head and chest, and hold the curl through the whole series.
  1. She lies supine on the cadillac table with her legs over the sprung roll-back bar, her hands pressing the bar down from her back, her head and chest lifted in a held curl and her knees bent over the bar.

    Step 1 of 5

    Lie back with your legs over the bar, press it down with your hands and lift your head and chest.

  2. Mid single leg stretch: one knee draws in toward her chest while the other leg reaches over the bar, the bar still pressed down by her hands, her head and chest curled and the springs controlled.

    Step 2 of 5

    Run the single leg stretch, then the double leg stretch - both with the bar held down and the curl held.

  3. Mid double straight leg stretch: both straight legs lower toward the bar and lift, her hands still pressing the bar down, her head and chest curled and her trunk still.

    Step 3 of 5

    Run the single straight leg stretch, then the double straight leg stretch of five - bar down, curl held.

  4. She rotates her ribs toward one bent knee while the other leg reaches - the mat-style option with her hands off the bar and behind her head, her head and chest curled.

    Step 4 of 5

    Finish with the criss cross - rotate the ribs toward each bent knee in turn, bar held down and curl held.

  5. She lies supine on the cadillac table with her legs over the sprung roll-back bar, her hands pressing the bar down from her back, her head and chest lifted in a held curl and her knees bent over the bar.

    Step 5 of 5

    Lie back with your legs over the bar, press it down with your hands and lift your head and chest.

Safety Information

Keep the head and chest lifted through the whole series and keep the bar pressing down from the back so the springs stay controlled. Caution: it is not ideal for some neck, back or hip 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.