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.
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!