Side Sit Ups V1 with Roll Back Bar on the Cadillac
Side Sit Ups on the Pilates Cadillac or Tower is one of those great teaching exercises for other Pilates exercises. Not that the Side Sit Ups are not a challenge. They are. There are 2 variations. This is version one and your legs are bent and both arms are working. Version 2 will be in another tutorial. Use this to train your side bends, your two-way stretch and challenge your arm back connection. You are going to want to pull, how you place your hands on this is integral to using your whole body to move the bar and not your arms to do the exercise.
Hold bar from where your arms connect to your back, drop tailbone down.-Lesley Logan
Sit on your hip with your legs bent and stacked. Place one foot on the poll behind you and one foot hooked around the same pole. Press the foot on the pole to connect more to your seat. Place your out sidearms hand on the center of the Roll Back Bar and the inside arm’s hand will wrap around the first hand. Hold the bar over the center of your head and connect your arms to your back. It’s easy to lift your shoulders into your ears. Lift tall and double-check your tailbone is not sticking out behind you.
Standing in your legs, lift tall and move up and over some imaginary bar. Your goal is that someday your bottom elbow will touch the mat but as far away from you as possible. Press with your legs and reach up through your center. Reach out and up to return and repeat 3-5x before you switch sides. If you can see yourself be sure that you are not pulling the bar past the center of your head. Or trying to move your body and leave the bar behind. Your body and the bar move together! If you discover a weak side, do the weak side first then the strong side and repeat on the weak side.