Pilates
Cadillac Assisted Sit-Up
The Cadillac Assisted Sit-Up uses a spring-supported roll-down bar to help you curl from lying to sitting. It trains abdominal strength and control as you roll your spine up and down.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Lie on your back with your feet toward the spring attachment end, knees bent, and feet flat on the mat.
- Grasp the roll-down bar with both hands about shoulder-width apart, arms long.
- Curl your head and shoulders off the mat.
- Continue rolling your torso up to sitting with the bar traveling toward your knees.
- Roll back onto the mat gradually, starting with your lower back.
- Rest your head on the mat to finish the repetition.
Form cues
- Exhale up; inhale down.
- Keep your shoulders away from your ears.
- Leave space between chin and chest.
Common mistakes
- Pulling with your armsKeep your elbows nearly straight so the springs assist your trunk movement rather than an arm pull.
- Jerking past a sticking pointShorten the movement to a range you can complete without a sudden burst of momentum.
- Feet lifting off the matKeep your heels grounded instead of lifting your legs to counterbalance your torso.
Safety
A released bar or unsecured spring can recoil and strike you. Excessive spring pull or an uncontrolled descent can strain your shoulders, neck, or back.
- Have a qualified Pilates professional select the spring setup and supervise your first attempts.
- Check that the roll-down bar's springs and clips are securely attached before starting.
- Maintain a closed grip until the bar is returned to its resting position.
- End the set if you cannot control the return or feel pain.
If you have back or neck pain, osteoporosis, or a history of spinal fracture, ask a physiotherapist or doctor whether repeated spinal curling is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Cadillac
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 45 sec
Use enough assistance to keep each repetition smooth without letting the springs pull you through the movement.