Pilates
Cadillac Hundred
The Cadillac Hundred is a Pilates exercise that pairs a held abdominal curl with rhythmic arm pumps against springs. It trains abdominal endurance and trunk control while coordinating movement with breathing.
- Intermediate
- Moderate injury risk
- Rest 45 sec
How to do it
- Lie on your back on the Cadillac mat with your knees bent and feet flat.
- Grasp the arm-spring handles with your arms reaching toward the ceiling.
- Lift your legs until your knees are above your hips, with your shins parallel to the mat.
- Curl your head and shoulders off the mat.
- Press the handles toward your hips with straight arms.
- Pump your arms up and down in small strokes while holding your trunk and legs still.
- Lower your feet to the mat after your final pump.
- Rest your head and shoulders on the mat.
Form cues
- Inhale five pumps; exhale five pumps.
- Keep your shoulders away from your ears.
- Keep your wrists long and straight.
Common mistakes
- Lower back arching as you tireBring your knees closer to your chest or keep your feet on the mat to reduce the demand.
- Jamming your chin into your chestLeave a small space beneath your chin, keeping the curl through your upper trunk rather than just your neck.
- Letting the springs jerk your armsUse a spring setting that lets you reverse each pump smoothly without losing tension.
Safety
Fatigue can shift strain into your neck or lower back as the held curl deteriorates. A loose spring attachment or released handle can recoil and cause injury.
- Have qualified studio staff select the arm-spring attachment points and resistance for your first session.
- Check that spring clips are fully closed and handles are secure before lying down.
- Keep hold of the handles until the springs are fully unloaded.
- End the set if you cannot maintain the curl comfortably or keep breathing steadily.
If you have neck or back pain, use a supported preparation or seek advice from a physiotherapist before adding spring resistance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Cadillac
Sets and reps
- Sets
- 1–2
- Target
- 20–50 reps
- Rest
- 45 sec
Count each complete up-and-down arm pump as one rep, gradually building toward 100 continuous pumps.