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Rowing 4 Hips With Arm Springs on the Pilates Cadillac

IntermediateStrengthTier T2

You sit tall on a Pilates cadillac with your back to the spring end, legs long and together, and your hands on the mat by your hips under the springs. You round up and over your legs, sliding your hands along the mat to your feet, then lift your arms.

Targets: Spine Chain (Full Spine)
Muscles: Latissimus Dorsi, Rhomboids, Middle Trapezius

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

  • Sit on the table with your back to the arm springs, legs long and together, ankles flexed; a handle in each hand with the springs on top of your arms.
  • Set your hands on the mat either side of your hips and sit as tall as you can - the closer to the springs, the easier.
  1. She sits tall on the cadillac table with her back to the arm-spring end, her legs long and together with the ankles flexed, a handle in each hand with the springs running over the tops of her arms, and her hands on the mat either side of her hips.

    Step 1 of 5

    Sit tall with your back to the spring end, legs long together and ankles flexed, hands on the mat by your hips with the springs on top of your arms.

  2. Her spine is rounded up and over her legs while her hands and handles slide low along the mat toward her feet, her arms staying low and reaching from her back, her legs still long and flexed.

    Step 2 of 5

    Round your spine up and over your legs, then slide your hands and handles along the mat all the way to your feet.

  3. Her spine is still rounded as her arms lift off the mat to shoulder level, reaching from her back with the springs drawn, her legs long and her trunk low over her legs.

    Step 3 of 5

    Lift your arms to the level of your shoulders, still reaching from your back.

  4. She sits tall with her shoulders over her hips and her arms reaching up, the arms opening wide to the sides to press down against the springs, her legs still long and together on the table.

    Step 4 of 5

    Sit up tall until your shoulders are over your hips and your arms are reaching up, then open your arms wide to the side and press them down.

  5. She sits tall on the cadillac table with her back to the arm-spring end, her legs long and together with the ankles flexed, a handle in each hand with the springs running over the tops of her arms, and her hands on the mat either side of her hips.

    Step 5 of 5

    Sit tall with your back to the spring end, legs long together and ankles flexed, hands on the mat by your hips with the springs on top of your arms.

Safety Information

Keep the hands and handles sliding low along the mat as long as possible (the arms will want to lift early), reach the arms from the back, and stop the sit-up when the shoulders are over the hips. Caution: the closer to the springs, the easier; sit as tall as possible throughout. 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.