- Difficulty: Advanced
- Equipment Needed: Cadillac or Tower, Leg Springs (I love using the Contrology Cadillac.)
- Reps: 3-5 of each variation
- Warning: Not ideal for some neck and shoulder issues.
- Questions: Contact us here
In the Air with Leg Springs on the Cadillac
Leg Springs in the Air also known as Magician on the Pilates Cadillac or Tower are an amazing way to challenge what your body knows from Leg Springs. While Joseph Pilates didn’t have levels when it comes to his exercises. Leg Springs in the Air are advancement of Leg Springs. They are also a great way to prepare for Airplane. And, if you’re wanting to have more connections on your Reformer with Shortspine, High Frogs and Long Spine Massage this series of exercises is a great place to prepare your body and practice. Reach in two directions to have the most success!
Reach your arms from you upper back and your legs from your center.
Laying on your back with your arms straight or close to straight and reaching from your back into the vertical poles. Ideally, hands are slightly higher than shoulders. One leg springs loop on each foot and feet starting heels together and toes apart. Knees are also slightly apart to follow your toes. In between each variation bend your knees in and roll your hips down. The setup for each variation is the same. Focus on reaching your legs from your center and watch that your lower back isn’t trying to lift you higher. No matter what variation you are doing be sure to be reaching in two directions. While called Leg Springs in the Air it’s not just the legs.
Hugging your heels together reach your legs out to the high diagonal as you lift your hips and find yourself in a long line standing on your shoulders and the springs.
Circles: Maintaining your center where it is lift and open your legs then lower and close your legs 3-5x. Then reverse. Bend the knees in and lower your hips
Walking: Two options 1) Keeping your center exactly where it is reach one leg long and down about a foot’s distance while holding the other leg still. Then lower the other leg and repeat up to 6 steps. Then walk back up. Repeat 3 sets. 2) The whole body lowers as you “walk” down and as you walk up.
Bicycle: Reaching one leg long and holding your center hovering bend the other leg as you stretch it towards the mat without dropping your hips. Then switch. Repeat for 3 sets on each leg and then reverse.
Beats: Reaching your legs at the high diagonal open and close your legs 8x and then hold the legs together for 8 counts. Lower the legs and repeat 2 more times if possible.
Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!