Playing with the Ab Series from the Mat repertoire on other pieces of equipment can be very telling. When you do the Ab Series with the Roll Back Bar on the Pilates Cadillac or Tower, it will help you find the connection of your arms to your back and find the lift of the "up stretch' that we truly need when doing the Ab series on the Mat. And, really, any of the flexion exercises we do in our Pilates practice. This variation of the Ab series is not ideal for a beginner. But, as they understand the pull of the bar, connection to their back and more it's a great teaching tool.
Press the bar down from your back and curl up resisting the springs.
Hook your Roll Back Bar Springs to the leg spring hooks. Sit facing the Roll Back Bar. To make this exercise easier sit closer to the bar. More difficult and you move further away from the bar. Laying on your back, hold the bar with your hands and place your legs over the top of the bar. To begin press the bar down from your back and left your head and chest up like you would for the 100 or any of the abdominal exercises. If it's too easy, move away. Too hard, move closer to the edge. Once you have found your placement you can do the first four of the abdominal exercises.
Single Leg Stretch: Press the bar down, lift your head and chest up, pull one knee in and reach the other leg out. Then switch. Repeat 5x each side. You can rest or continue on to the Double Leg Stretch. Press the bar down and stretch the legs out to the diagonal. Bend the knees in and repeat 5x. Rest, or, press the bar down, maintain the lift in your chest and reach straight legs up to the sky for Single Straight Leg Stretch. Lower one leg and then pull the top leg to you 2x then switch. Rest or continue on to the Double Straight Leg Stretch. Pressing the bar down, head and chest up and lower both legs and lift 5x. For Criss Cross, you can do as you would normally on the Mat without using the bar. Or, hook the bar back up to the usual hooks and then plan your knees over the bar. Twist to one side and pull your knees in, pulling the bar into you and then switch. Repeat 5x each side.
Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!