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Coordination on the Pilates Cadillac

IntermediateStrengthTier T3

You lie on your back on a Pilates cadillac with a loop handle in each hand and curl your head and chest up, with your knees to your chest. You press your arms and legs straight together, then open and close your straight legs quickly with the arms low.

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

  • Lie supine with your head toward the arm springs, close to them, a loop handle in each hand and the whole hand pressing into the handle.
  • Curl your head and chest up with the shoulder blades just lightly on the mat, squeeze your elbows to your sides and draw your knees to your chest, heels together, toes and knees apart.
  1. Coordination on the Pilates Cadillac - Step 1: Curl your head and chest up, squeeze your elbows to your sides, knees to your chest, heels together and toes and knees apart.

    Step 1 of 5

    Curl your head and chest up, squeeze your elbows to your sides, knees to your chest, heels together and toes and knees apart.

  2. His arms and legs have pressed straight simultaneously - the arms low near the mat resisting the springs, the legs reaching to a diagonal with heels still together, his curl still held and his elbows tracking in.

    Step 2 of 5

    Press your arms and legs straight at the same time, the arms staying close to the mat.

  3. His arms still hold low near the mat against the springs while his straight legs are open mid-cycle of the quick open-close, his curl held and his heels tracking together on each close.

    Step 3 of 5

    Keep your arms low near the mat and open and close your straight legs quickly.

  4. His knees are bending back toward his chest with the heels squeezed together and toes and knees apart, his arms still long and low, his head and chest still curled and his elbows still at his sides.

    Step 4 of 5

    Squeeze the heels together and bend your knees back in without dropping your head and chest.

  5. Coordination on the Pilates Cadillac - Step 5: Curl your head and chest up, squeeze your elbows to your sides, knees to your chest, heels together and toes and knees apart.

    Step 5 of 5

    Curl your head and chest up, squeeze your elbows to your sides, knees to your chest, heels together and toes and knees apart.

Safety Information

Caution: it is not ideal for some neck 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.