Side Leg Springs on the Cadillac

This will help you do more asymmetrical exercises. You’ll learn the knowledge and strength you need to reach through one leg while working the other.

  • Author: Lesley Logan
  • August 4, 2019
Home  »  Pilates Cadillac Exercises | Free Tutorials   »   Side Leg Springs on the Cadillac
Side Leg Springs Cadillac Lesley Logan Online Pilates Classes
Side Leg Springs Cadillac Lesley Logan Online Pilates Classes
  • Difficulty: Intermediate
  • Equipment Needed: Cadillac or Tower, Leg Springs (I love using the Contrology Cadillac.)
  • Reps: 3-10x each variation each side
  • Warning: May not be suitable for some knee issues.
  • Questions: Contact us here

Side Leg Springs on the Cadillac

Side Leg Springs on the Pilates Cadillac are more than just a great teaching tool for Side Leg Springs on the Mat. They challenge your side-lying practice and also give you the support of the springs to find the length and strength you need for so many Pilates exercises. If you want to do more asymmetrical exercises, having the knowledge and strength to reach through one leg while working the other is key for balance and coordination. Give this a try and then give Star on the Reformer, Standing Press Down’s on the Wunda Chair or another standing exercise a try!

Press your bottom leg down and pull your center in to maintain control.

-Lesley Logan

Laying along the back edge of the Cadillac, place your arm up the pole on the same side. The easier you need it the closer your elbow is to that pole. Make it more challenging by sliding further away from that pole. Use your bicep as a pillow and your hand as a way to reach into the pole. Place your legs to the front edge of the Cadillac mat and if you have one place your bottom ankle under the strap and flex your bottom foot around the strap. Place your top foot into the strap of the spring that is along the same side you are. It’ll feel like it’s the spring behind you.

Reach into your and find length in your waist while maintaining your top hip over the bottom hip. Start with Front/Back- reach the leg forward 2x and then back 2x. Keep the toes pointed and only kick the leg as far forward as you can maintain the length in your waist and the top hip over the bottom hip. As the leg goes back your chest will want to move forward. Keep a “swan-like” chest and only reach back as much as your center can keep you long. Repeat this 3-5x.

Up/Down- turn your top leg out, point the foot and lift it up as much as you do not hike your hip with an extra pulse. Then flex the foot and lower it down. Repeat 3-5x

Little Circles- reach the leg back, pulling your center in and circle the leg 5-10x in each direction.

Big Circles- with a pointed foot circle the leg 3x in each direction maintaining length in your waist and in control of the springs.

Bicycle- reach the leg forward as you did in the Front/Back and then bend the knee without the thigh bone dropping or lifting. Pull the knee back, stretch the leg back and then sweep the leg forward and repeat 2-3x. Then reverse, bend the knee, reach it back, stretch the leg straight without it lifting up. Then sweep the straight leg forward and repeat 2-3x

Flip over and switch sides!


Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!

By Lesley Logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

Loving this Pilates exercise tutorial? Take weekly online Pilates mat classes with Lesley Logan.
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SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

UP, UP, & AWAY

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are all going to feel like Super Humans after this month!!

Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

xx-LL

CRAB SPECIAL

Online Mat & Reformer Pilates Class Descriptions:

I've had a lot of questions about the Crab on the Mat and I think there are a lot of fears around it. I believe you can Crab sooner than you think! On the Mat, the focus is about the Crab which comes at the end of the order, so let see how everything we do is to prep for it. On the Reformer, there's so much we can strengthen and practice so that you can do the Crab. Let's make a Crab Special!

Mat - Magic Circle. If you don't have one, you can use a ball or theraband or an old pair of leggings

Reformer - no props needed

See ya in class,

xx~LL 💋

    MAT EQUIPMENT NEEDED: Your awesome self, Magic Circle (ball, theraband or old pair of leggings) and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

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    Online Mat & Reformer Pilates Class Descriptions:

    I'm not a big fan of cardio anymore. I used to be! OMG did I use to be! I loved to run! But, the move to Vegas made running half the year torture. And then I discovered that cardio isn't super awesome as I age. SOOO.. in come more Pilates and weight lifting. That being said, getting your heart rate up is amazing. So, when you flow...meaning you transition from one exercise to the next without stopping you will feel your heart rate spike! It also can be quite the challenge. So full permission to rest!

    No props needed

    See ya in class,

    xx~LL 💋

    MAT EQUIPMENT NEEDED: Your awesome self, and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self, and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

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    Online Mat & Reformer Pilates Class Descriptions:

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    Mat Props: hip band, light weights, and something to prop the hips up.
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    See you in class,

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      MAT EQUIPMENT NEEDED: Your awesome self, hip band, light weights and a mat!

      >> Wondering what mat I’m using? You can find out more here.

      REFORMER EQUIPMENT NEEDED: Your awesome self, hip band and a reformer!

      >> Wondering what reformer I’m using? You can find out more here.

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      Online Mat & Reformer Pilates Class Descriptions:

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      Twisting is tricky and key! Its one of the first spine shapes we lose if we take it for granted. So get ready to explore all the twists. And, find strength while doing it!

      No props needed.

      See ya in class,

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      MAT EQUIPMENT NEEDED: Your awesome self and a mat!

      >> Wondering what mat I’m using? You can find out more here.

      REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

      >> Wondering what reformer I’m using? You can find out more here.

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      Online Mat & Reformer Pilates Class Descriptions:

      In this class, we will use the small ball in a variety of ways to find more connection in each exercise. Finding your upper back, Thass and inner thighs to name a few. We have added a few variations and a little creativity to make this class fun and challenging. Hopefully in the end you will feel like a baller!

      Props needed:
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      MAT EQUIPMENT NEEDED: Your awesome self, small ball and a mat!

      >> Wondering what mat I’m using? You can find out more here.

      REFORMER EQUIPMENT NEEDED: Your awesome self, small ball, sitting box and a reformer!

      >> Wondering what reformer I’m using? You can find out more here.

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      Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

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      Online Mat & Reformer Pilates Class Descriptions:

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      >> Wondering what mat I’m using? You can find out more here.

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      >> Wondering what reformer I’m using? You can find out more here.