Feel like an acrobat with the Big Circles on the Pilates Cadillac. The Big Circles require a Cadillac and so not ideal for a Tower. However, these could also be done on a wall ladder like a Gipson ladder. Big Circles will challenge all the Leg Circles you've done with your Leg Springs and on your Reformer. Building up to Big Circles is key for success in this exercise. Play with Prep for Pull Ups, Monkey on a Stick, Spread Eagle and all your Leg Circles to prepare for Big Circles. It's ok to start small and build up to bigger circles.
Circle your legs from your center using the outer hips and hamstrings.
Place your hands on the top bar of the Cadillac. This exercise is not possible on a Tower. However, you can do a version of these circles on the Ladder Barrel. Hold the bar with your hands shoulder-width or slightly wider. It's tempting to hang off the bar. But you want to make sure that with straight arms you are connected to your back! Hug the legs tight together and reach them towards the floor from your center. Nothing is "hanging off" the body.
Reach your legs forward, up and then open the legs wide, down and hug together. Repeat. Work all parts of the circle. It's easy to throw the legs up and then let them drop down. But you want to work the up, out and down! If you feel a hip click during this exercise it's a sign you're not using your outer hips and hamstrings. What I call your Thass® Go in both directions and then reach your legs down before letting go of the bar. If your body is swinging around without control make the circles smaller and within your control and then work them bigger.
Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!