Hanging on the Cadillac

Hanging on the Cadillac is one of the few exercises that is great for ending your Pilates session. Think the Shavasana of Yoga for Pilates. Get upside down.

  • Author: lesley.logan
  • July 23, 2022
Home  »  Pilates Cadillac Exercises | Free Tutorials   »   Hanging on the Cadillac
Table of Contents
Hanging-on-the-Cadillac Online Pilates Classes
  • 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!

By lesley.logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

Loving this Pilates exercise tutorial? Take weekly online Pilates mat classes with OPC Teachers
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eb 3 online pilates classes

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SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

UP, UP, & AWAY

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are all going to feel like Super Humans after this month!!

Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

xx-LL

GATHER ROUND

Online Mat & Reformer Pilates Class Descriptions:

We gather good things in circles…friends, flowers, pie! So let’s get our circles on! In this week’s Mat and Reformer classes we’ll be focusing on how the size and shape of circular work changes how we feel an exercise. We’ll even be adding some circular movements along the way! You won’t need any extra props and please, have your box for the Reformer class.

See you in class,
Tami

MAT EQUIPMENT NEEDED: Your awesome self, and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, box and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

ROW ROW ROW YOUR BOAT

Online Mat & Reformer Pilates Class Descriptions:

This week we will focus on all things Rowing! How do the other exercises help our rowing series and how does rowing influence the others! Finding the arm/back connection throughout the class is how we will Row Row Row Our Boat to the finish line!

Light hand weights needed for the Mat class!

See you in class,
Mindi

    MAT EQUIPMENT NEEDED: Your awesome self, light hand weights and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

    STAND BY ME

    Online Mat & Reformer Pilates Class Descriptions:

    The key to longevity is being able to get down to the ground and up again with as little assistance as possible. In this weeks class we are going to focus on how to stand in your feet no matter where they are in space.

    On the Mat we will have a playful ending that Joseph Pilates would do!

    The Reformer we’ll end challenging ourselves standing on our carriage. (Options to do the exercises off the Reformer too!)

    No props needed.

    See ya in class,

    xx~LL 💋

    MAT EQUIPMENT NEEDED: Your awesome self and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

    LOOK MA, NO HANDS!

    Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

    We’re going to focus on the muscles that help us get up/down to a chair, toilet, in/out of a car, and to the ground without the use of our hands to help.

    As we age, we can lose strength, flexibility, mobility in these leg and core muscles which results in us using our arms and hands to get up and down.

    Let’s keep these bodies as young as we can by practicing getting up and down with only our legs, our center, and our strong back.

    Reformer: No props needed
    Cadillac/Tower: Reformer box
    Mat: Theraband
    Chair: No props needed

    See ya in class,

    xx-LL 💋

    HANG 10

    ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

    Grip strength as well as upper body strength plays an important role in so many different exercises throughout the mat and all apparatus. Our grip can influence the connection from our wrists - to our arms - to our back. And building strength in our chest and upper back can help us connect more to our center in every exercise.

    All month long we’ll explore the feeling, the strength, and the position of our hands and upper body to see how our exercises change with a little extra focus. We’ll also play with ways to gain more strength and awareness in our chest and upper back to create even more connections to the exercises.

    Props:
    Chair - short pole* and a foam roller for balance
    *A thicker pole or roll down bar size might feel nice, but no worries you’ll find your connections no matter what you have on hand!
    Mat: a pole
    Reformer: No props needed
    Cadillac: No props needed

    See ya in class,
    xx-LL 💋

    I LOVE ROCK & ROLL UP

    Online Mat & Reformer Pilates Class Descriptions:

    Finding some love for Roll Up and Open Leg Rocker isn't easy! But, these two exercises unlock the potential for so many other exercises. And what we don't like we often need. So, let's dive into what we need to rock our Roll Ups and Open leg Rockers and see how that changes the rest of our practice in the meantime.

    Mat: Magic Circle, Pole or Theraband
    Reformer: have your shortbox pole near by

    xx~LL

    MAT EQUIPMENT NEEDED: Your awesome self, Magic Circle, Pole or Theraband and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self, short box and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.