- Difficulty: Intermediate/Advanced
- Equipment Needed: Cadillac, Fuzzies (I love using the Contrology Cadillac.)
- Reps: 1 - hang 1-5 minutes
- Warning: Not suggested for those with glaucoma, varicose veins, lower back, neck or shoulder issues, recent plastic surgery.
- Questions: Contact us here
Hanging on the Cadillac
Hanging on the Pilates Cadillac is one of the few exercises that can only be done on a Cadillac. And, one of the few exercises that is great for ending your Pilates session. Think the Shavasana of Yoga for Pilates. If you’ve done well with Half Hanging then giving full Hanging a go is the next step. There are variations you can do during Hanging but make sure you do full Hanging a few times first to make sure you know how it feels in your body. The variations will require stamina and connection.
Relax into the hang and allow the fuzzies to hold you up not muscles.
Similar setup as Half Hanging but full hanging has a couple of ways to get into this version. First, have your fuzzies one forearm distance from the edge of the Cadillac. If you’re taller make sure you double up the loops so your head can’t touch the floor. Then an easier way to get in is to lay on your back with your head towards the end of the mat, hold the poles and lift your hips up so that you can put each foot in its own fuzzy. If needed twist the fuzzies around your ankles to create security. The second way is much harder. You start standing up and you place one foot in a fuzzy then hold the poles and lift the other leg into its fuzzy. Then “walk” your hands down the poles and lower yourself to the mat to make sure your fuzzies are secure.
Once you’re secure and even then pull yourself off the mat and into your full hang. After you’re off the mat take your arms overhead. You can hold your elbows and relax into the hang. Double-check that your hamstrings or calves are not holding you up. They like to do that! When you’re ready to come out of it either grab the poles and pull yourself up. Or, “Roll Up” and grab your ankles, and “swing” over the mat. When ready lower your chest to the mat and rest in a half hang until you’re ready to take your feet out of the fuzzies. Once out of the loops make sure you rest before rolling to your side and sitting up.
With any upside-down exercises make sure you’re medically clear to do them.
Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!
