Pilates Beats in the Leg Spring series on thePilates Cadillac or Tower are an incredible teaching exercise for many other Pilates exercises on the mat, especially Reformer as well. It's tempting to focus on speed and choreography. But the truth is if you go too fast you lose all the effectiveness of this exercise. Go too slow and you're going to miss out on the challenge. Finding the balance in creating swift and controlled beats is going to be the key to leveling up your Pilates practice. Watch the springs on this one. If they are swing open but your legs are hugging closed you and the springs need a pause, regroup and work together.
Reach into the springs as you open and close. Springs follow the legs.
Typically you would do Beats after you do Walking or Bicycle in your Leg Springs series. If setting up just to do Beats then lay on your back with head towards the Leg Springs a hands distance from the edge of the mat. Too easy slide out away from the edge and work your strength to straight arms. If coming from Walking or Bicycle start with knees bent, feet in straps and heels together knees apart. Make sure strap is around th arch of your foot. Press entire foot into the strap.
Frog out till legs are at a high diagonal. Hold the legs reaching into the springs there and begin to open the legs and close them. Repeat for 8 beats. Hold the legs still for 8 counts and if possible lower the legs part way for a 2nd round. Then lower again towards the mat and repeat the 8 beats and 8 count hold. If you cannot lower your legs then repeat at the most challenge height. Hug the heels together and Frog back in when done. Make sure the heels come together for each beat. And focus on the springs opening with your legs and closing with your legs. You'll open about a hips distance or close to as wide as the mat. Its not about being huge in the beats. Instead focus on control.
Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!