Pilates
Cadillac Bottom-Sprung Teaser
The Cadillac Bottom-Sprung Teaser is a Pilates exercise that uses a spring-loaded bar as you roll into a V-shaped balance, training abdominal control and coordination.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 1 min
How to do it
- Lie on your back with your head near the push-through bar end, knees bent, and feet flat on the mat.
- Grasp the bar with your hands shoulder-width apart.
- Lift your bent legs until your knees are above your hips.
- Press the bar upward until your arms are straight.
- Roll your torso into a V-shaped balance with your legs extended diagonally upward.
- Roll your spine back onto the mat with your legs still raised.
- Lower your feet to the mat with bent knees.
- Guide the bar back to its starting position by bending your elbows.
Form cues
- Keep your shoulders away from your ears
- Keep your wrists in line
- Exhale up; inhale down
Common mistakes
- Swinging into the balanceUse a smaller rolling range that you can control without throwing your head or legs forward.
- Arching your lower backKeep your knees bent during the teaser if straight legs pull your lower back into an arch.
- Hanging from the barSupport your torso through your abdomen rather than pulling yourself upright with your arms.
Safety
The bottom-sprung bar can recoil toward your head or torso if your grip slips or its travel is not secured. Fatigue or excessive resistance can also overload your shoulders or lower back during the roll.
- Have a qualified Pilates instructor set the spring resistance and directly supervise this exercise.
- Fit the manufacturer's safety strap to limit the bar's downward travel before getting underneath it.
- Check that the spring attachments and clips are secure before starting.
- End the set while you can still control the bar, and have it secured before releasing your grip.
Choose a bent-knee preparation or seek advice from a physiotherapist first if spinal bending or overhead arm positions cause back, neck, or shoulder pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Cadillac
Sets and reps
- Sets
- 1–2
- Target
- 3–5 reps
- Rest
- 1 min
Use a spring setting that allows smooth movement throughout; lighter resistance is not automatically easier.