Big Twist on the Pilates Cadillac, aka Chiropractor, is juicy, yummy, back adjusting worthy and tricky! It requires your two-way stretch to remain connected while you stretch and twist and try to wring out the most of the exercise. I am still working on this one and tend to rely on my arms too much. But, the more we practice and try the better right? Whether you're working on your full Traditional Ending series or just want to work on standing in your center and working a big twist this exercise is worth doing when you hit your Cadillac workout.
Stand in your center as you twist. Holding your arms from your back.
Stand facing your trapeze on your Cadillac and hold the rails about a forearms distance away from the end. Connecting your arms to your back, lift up through your center and lift both knees into your chest and then "shoot" them through your trapeze. Place both legs together on your trapeze and then find the longest "plank." It is easy to hang off your back but you'll find quickly that will be super hard on your grip strength. Keep pressing your legs into the trapeze and reaching away to allow your legs to help hold you up.
Once in a strong "plank" pull on knee into your chest then twist to one side straightening your leg and reaching your leg from your back and over towards the floor. Pulling the leg back and and "unwinding" place the leg back on the trapeze and then switch sides. Repeat 2-3x each side. To dismount, find your "plank" then pull both knees into your chest simultaneously and land softly on the Cadillac mat. Yes, you may get an "adjustment" from this exercise. Be mindful that you don't "hang" in your hips as you twist. Keep your hips in line with your body and your spine long even as you twist.
Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!