Pilates
Cadillac Sitting Cat
Cadillac Sitting Cat is a seated Pilates exercise that uses a spring-loaded push-through bar to practice controlled spinal rounding and lengthening while working your abdominal muscles.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Sit tall facing the push-through bar with your legs extended toward the frame.
- Grasp the bar with your hands about shoulder-width apart.
- Tilt your pelvis backward to begin rounding your lower back.
- Press the bar down and forward as your torso curls over your legs.
- Lengthen your spine into a forward diagonal while keeping your hands on the bar.
- Roll back to an upright seated position, allowing the bar to return with your torso.
Form cues
- Keep your shoulders away from your ears.
- Let your head follow your spine.
- Exhale into the curl; inhale to lengthen.
Common mistakes
- Folding only at the hipsBegin the curl from your pelvis so the rounding travels gradually through your back.
- Arching to create extra reachFinish the forward lengthening before your ribs flare or your lower back dips.
- Pulling yourself upright with bent elbowsKeep your elbows softly extended so your trunk controls the return.
Safety
A spring-loaded push-through bar can rebound into your head or torso if you lose your grip or control. Forcing the forward reach can also strain your back or shoulders.
- Have a qualified Pilates professional set the spring attachment and any required safety strap before you begin.
- Practice under direct supervision until you can manage the bar throughout its full path.
- Keep a secure grip until the bar is safely at rest.
- End the set if the spring starts pulling you out of position.
If spinal rounding causes pain, or you have a condition that limits loaded spinal flexion, get guidance from a physiotherapist before trying this exercise.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Cadillac
Sets and reps
- Sets
- 1–2
- Target
- 5–8 reps
- Rest
- 45 sec
Use a small, comfortable range at first; spring tension should allow an unhurried return.