Leg Springs in the air, aka Magician on the Pilates Cadillac, always makes me feel like I am flying. And then, my hamstrings are feeling the work, my center is feeling long and I'm counting every rep of each variation! If Leg Springs on the Cadillac is going well for you, then you need to take your practice to the next level. Challenge yourself to lift your hips up and maintain your reach in two directions without getting stuck in your shoulders, knees or other joints that want to take over. Also, you can do this without springs! Yeah, it's hard.
Reach from your upper back and press into your straps from your seat.
Lay on your back as if you were doing Leg Springs on the Cadillac. Place the straps on your feet and make sure you are not too close to the edge of the mat. The further out you go the more tension you get from your springs. That tension is helpful but also makes it more challenging. Side note: you can do this with Arm springs if Leg springs are too difficult. Be sure your hands are slightly higher than your shoulders. And, that you are reaching from your back before you lift off the mat. Hug your heels together and toes apart and reach your back long to begin.
Reaching from your upper back with your arms, press your feet into the straps and reach your legs out as you lift your hips up. You want to aim your feet for between your Push through bar (or 45-degree angle with the mat) and begin with circles. Do 5 in both directions without moving your hips up and down. After hug your heels together and bend in lowering your hips.
Reach back out and go for a walk. Press into one strap and the other leg lowers and then switch until you cannot "walk" down anymore then walk up and repeat 2-3 times. Hug your heels and come back in.
Press back out and bicycle your legs without changing the position of your hips. Do 3-5 in each direction. Bend in and lower down.
Finally, press out and hold. Do 8 beats before you lower your legs and do 8 more and then lower your legs one more time and do 8 more. Hug your heels together and bend back in.
Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!