Pilates
Cadillac Advanced Mermaid
Cadillac Advanced Mermaid is a seated side bend with rotation using the push-through bar. It challenges abdominal control as you move your trunk while keeping your pelvis steady.
- Advanced
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Sit sideways beside the push-through bar with your legs folded comfortably on the mat.
- Grip the bar with your nearer hand.
- Reach your free arm toward the ceiling.
- Press the bar downward through a comfortable arc.
- Bend sideways toward the bar with your free arm reaching overhead.
- Rotate your chest toward the mat within a range you can control.
- Unwind your chest back into the side bend.
- Return to upright sitting against the spring resistance.
Form cues
- Keep both sitting bones heavy.
- Leave space between shoulder and ear.
- Exhale through the rotation.
- Lengthen rather than collapse your waist.
Common mistakes
- Turning from the hipsKeep your pelvis facing its starting direction while your rib cage rotates.
- Hanging on the barUse your trunk to support the movement rather than letting the spring pull you into the bend.
- Forcing the final inchesShorten the bend or rotation when you can no longer move smoothly.
Safety
A loaded push-through bar can recoil and strike you if your grip slips or you release it unexpectedly. Excessive spring resistance or forced rotation can strain your shoulder or back.
- Have a qualified Pilates instructor set the spring attachment, resistance, and appropriate safety restraint for this version.
- Check that the bar attachments and spring clips are secure before starting.
- Keep your head outside the bar's travel path.
- Maintain your grip until the bar is unloaded and resting securely.
Choose a simpler seated mermaid or seek advice from a physiotherapist first if you have shoulder or back pain, or cannot sit comfortably with folded legs.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Cadillac
Sets and reps
- Sets
- 1–2
- Target
- 4–6 reps per side
- Rest
- 45 sec
Start with a small range before progressing to the full side bend and rotation.