Butterfly with Standing Arm Springs on the Cadillac
Another exercise in the Standing Arm Springs series is the Butterfly on the Pilates Cadillac or Tower. I often like to add the Bat into this exercise because it’s such a fun way to transition. In the Butterfly, it’s easy to get distracted with what the arm behind your back is doing. But, it’s important to work both arms equally so you can maintain your length and find the strength in the exercise. Also, your side bend will be challenged here as it’s easy to “go down” instead of “up and over.” So as you do this exercise reach through your legs and up and out through your arms.
Press your hands evenly into your handles throughout the exercise.
Butterfly: Start facing away from your arm springs. If you have options for where to hook your springs choose the hook above your shoulder. Stand with your heels together and your toes about a fist distance apart. Reach both hands into the handles wide to the sides as if you were going to do the Hug. Root down through your feet and tall out of the crown of your head. Pretending your arms are moving each other reach one arm down and behind you as the other arm reaches up and over. Pulse the arm behind you 3x and then reach both arms wide and repeat on the other side. Do this 2-3x each side.
Bat: From the Butterfly start position, lift up on the balls of your feet and as you move one arm behind you the arm reaches over your head and you spin on your feet to face the Cadillac or Tower. Find a Horseback position in your spine and pulse your arms behind you 3x. To return lift the arm over your head and stand firmly into your feet as you rotate around reaching into both hands equally. Repeat the other way and do 2-3x each side.