Seated Mermaid with Push Thru Bar on the Cadillac
Seated Mermaid or Seated Side Bend with the Push Thru Bar is a great place to practice your side bend on the Pilates Cadillac. If using a Pilates Tower depending on the height of the mat you may not be able to get the fullness of this exercise. Give the Kneeling Side Bend a go in that case. Seated Mermaid with the Push Thru Bar will challenge your ability to keep the length on both sides while Side Bending. And even though it appears to only be about the top half of your body. This exercise requires the full body to show up.
Side bend only as far as your hips remain even, arm reaching from back.
Place the short box in front of the side of the Cadillac and hook the Push Thru Bar with one heavy spring from the top. Sit with feet pressing down on the short box and place the inside arm’s hand on the Push Thru Bar, palm facing away, thumb wrapped around. The outside arm is by your side pressing down. Practice pulling the bar down a few times and connecting your arm to your back without leaning in or away from the Push Thru Bar.
When ready take your outside arm up to the ceiling and pull the bar down with the inside arm, reach the bar away and side bend up and over the bar. Go only as far as both hips remain even on the mat. Resist the springs as you sit back up and return the bar up and repeat. If you would like you can keep the arm straight and lift up and over the bar and return to the top and repeat without bending the elbow. Switch sides and if one side needs more connection repeat on the “weaker side.”