Side Leg Springs on the Cadillac

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  • August 4, 2019

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.

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 OPC Teachers
Enjoying Lesley's teaching style? Willing to travel? Explore the world while maintaining your practice by joining Lesley on a Pilates retreat.

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pop up summer tour | online pilates classes

SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

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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.

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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

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Online Mat & Reformer Pilates Class Descriptions:

Backstroke…the ultimate Middle Exercise! From our chest to our knees, front and back, we have to work our “Middle” in coordination to make The Backstroke happen. We’ll use a small ball on the Reformer and light weights on the Mat to help find our connection to this exercise.

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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, a small ball 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:

So many people don't love the 100. But the 100 is an incredible exercise that when you know all its capabilities can be something you might look forward to...maybe even like a little bit. Or a lot!

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Let's explore what the 100 is telling us and how to make it our own each day!

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:

    The key to longevity is being able to get down to the ground and up again with as little assistance as possible. In this weeks class we are going to focus on how to stand in your feet no matter where they are in space.

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    No props needed.

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    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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    See ya in class,
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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.

    REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

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