Monkey on the Pilates Cadillac is a really useful exercise for stretching and for teaching us a lot of what we will need in other exercises in our Pilates practice. So, if two legs on the bar are so integral than one leg is even more revealing! One leg Pilates exercises not only show us where we overwork or underwork but also where we twist, turn or need more attention. I also especially love doing a version of the Tree here when I do Single Leg Monkey. Try both versions of the Monkey and tell me how it goes!
Maintain a space between your center and your thigh even at all times.
Be sure to set up your safety chain before adding a heavy spring from below. Laying under the Push Through Bar, slide back until your shoulder blades are off the mat. Place one leg long on the mat and the other foot goes on the center of your Push Through Bar. Have the ball of your foot slightly turned out and hands on the bar. Connect your shoulders onto your back so that when you move the bar you are not hanging off your shoulders. Even though your leg is bent you are still pressing into the bar so you're not resting.
Point your foot and press the bar away. This should bring your head and shoulders off the mat. Bend your elbows, flex your ankle and feel your thighs press away from your stomach and your stomach pull away from your thighs. Point and flex your foot 2-3x and then with a pointed foot bend your knee and roll down. Repeat 2-3x and then switch legs. If you feel you have one leg that requires more attention, then do that leg twice. This exercise is really helpful for teaching Tree, One Leg Elephant and more.
Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!