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Pilates

Cadillac Sitting Mermaid

The Cadillac Sitting Mermaid is a seated Pilates side bend using a spring-loaded bar. It works your side-body control while moving your spine through a comfortable sideways range.

  • Intermediate
  • Moderate injury risk
  • No rest timer

How to do it

  1. Sit sideways beside the push-through bar with your legs comfortably folded on the mat.
  2. Grasp the bar with your nearest hand, palm down.
  3. Reach your free arm toward the ceiling.
  4. Bend sideways toward the bar, allowing it to lower beneath your hand.
  5. Arc your free arm overhead into the side bend.
  6. Return to upright sitting along the same path, allowing the bar to rise under control.

Form cues

  • Keep both sitting bones heavy.
  • Lengthen before you bend.
  • Keep your shoulders away from your ears.
  • Breathe smoothly throughout.

Common mistakes

  • Turning the side bend into a twistKeep your chest facing forward rather than rotating toward the mat.
  • Collapsing onto the supporting armUse a smaller range so your trunk supports the movement rather than hanging from the bar.
  • Leading with your headKeep your neck following the curve of your upper spine instead of dropping your ear toward your shoulder.

Safety

The spring-loaded bar can recoil and strike you if your grip slips or its setup is incorrect. Forcing the side bend can strain your back or supporting shoulder.

  • Have a qualified Pilates professional set the bar height and spring resistance before your first attempt.
  • Use the manufacturer's specified spring attachments and safety-strap arrangement for this movement.
  • Keep your grip secure until the bar reaches its resting position.
  • Stop the set if you cannot control the spring tension or feel pinching.

Choose an unsupported mat version or seek advice from a physiotherapist if folded-leg sitting or side bending causes hip, knee, back, or shoulder pain.

Muscles worked

Front
Back

Primary muscles

  • Abs
  • Obliques

Secondary muscles

  • Lower Back

Equipment

  • Pilates Cadillac

Sets and reps

Sets
1–2
Target
4–6 reps per side
Rest
No rest timer

Use a slow pace and match your range on both sides.

Variations

Easier

Harder