Candlestick on the Pilates Cadillac is an exercise that not only requires a Cadillac. It also requires some ceiling height. However, as you'll see it can be done in a low-ceiling room. When possible you'll definitely want to try it in a space that allows your legs to get all the way long. Before you do Candlestick on the Cadillac you will want to make sure your Pull-Ups, Hanging Pulls Ups and Arm-back connection is strong. Candlestick is much like a handstand. And so, it requires balance, trust, and connection. Building up to it is key for confidence and connection.
Reach long with toes aligned with hips, shoulders, and neck long!
Standing in the center of your Cadillac hold the bars in line with your shoulders. Before you begin make sure your shoulders are on your back. Like you would do in your Pull-Up Prep simultaneously pull both knees into your chest as you "flip" upside down. From your upside-down Rolling Like a Ball position, you can continue to build your Candlestick. If new you may stop there and work on controlling yourself out of the exercise. Or, you may begin to squeeze your legs together and reach your knees up over your hips. From here you'll find yourself in a half Candlestick. Knees in line with your shoulders and your hips. Head hanging down. Or, if ready from the upside-down Rolling Like a Ball you'll reach both legs straight up to the sky.
Whether you're in a half Candlestick or a full Candlestick work the length in both directions. Hugging your legs tight together and keeping your neck long. To dismount you have a variety of choices. You can go into Splits, Swan, or Beats. Or, you can pull your knees into your chest and reverse your entrance with control. When done pat yourself on the back! This one is not only hard it requires your mental readiness!
Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!