Pilates
Cadillac Top-Sprung Teaser
The Cadillac Top-Sprung Teaser uses a spring-assisted bar to help you roll into a balanced V shape. It trains abdominal control and coordination while your legs stay lifted.
- Advanced
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Lie on your back beneath the push-through bar with your head toward the tower.
- Grasp the bar with your hands shoulder-width apart.
- Bring your knees above your hips with your knees bent to 90 degrees.
- Extend your legs toward the ceiling on a diagonal.
- Curl your torso off the mat into a V-shaped balance, letting the bar travel with your hands.
- Roll your spine back onto the mat while keeping your legs lifted.
- Bend your knees to place your feet on the mat.
Form cues
- Exhale through the roll-up.
- Keep your collarbones wide.
- Reach long through your toes.
Common mistakes
- Pulling yourself up with your armsStart with an abdominal curl, using the spring as assistance rather than hauling on the bar.
- Lowering the legs too farKeep your legs at a higher angle if your lower back arches away from the mat.
- Dropping back as one rigid blockLower through your spine gradually instead of falling onto your back.
Safety
Poor control of the spring-assisted bar can tug your shoulders or cause an abrupt return to the mat. Holding your legs beyond your available abdominal control can strain your lower back.
- Have a qualified Pilates professional set the top-sprung resistance and supervise your practice.
- Check that the spring attachments, clips, and bar pivots are secure before starting.
- Keep both hands on the bar until it is back in its resting position.
- End the set when you can no longer control the bar or your descent.
If you have back, neck, or shoulder pain, choose a bent-knee teaser preparation and seek advice from a physiotherapist before using the sprung bar.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Cadillac
Sets and reps
- Sets
- 1–2
- Target
- 3–5 reps
- Rest
- 45 sec
Use a small number of smooth repetitions rather than continuing to fatigue.