Sculpt a Perfect Body with 11 Pilates Cadillac Exercises

The Pilates Cadillac is not just a training apparatus it is a powerful companion on your journey toward a strong, well toned body and better overall health. Thanks to its flexible, multifunctional design, Pilates Cadillac exercises can be performed safely while maximizing effectiveness. Explore the following 11 Pilates Cadillac exercises to move closer to the firm, healthy physique you’ve always desired.

1. Pilates Cadillac Exercise – Standing Push Thru 1

How to perform:

• Stand outside the Cadillac bed and attach the Push Thru Bar with the spring from above. Face the bar, bring your heels together, and slightly separate your toes. Begin with your palms facing down on the bar, thumbs wrapped around it.
• Pull the Push Thru Bar upward as the spring bends and creates space. Bring the bar back and push it downward, allowing the spring to open while maintaining stability. Bend your elbows, control the spring as it closes, and return the bar to the starting position.
• Repeat 3-5 times, then switch your grip so your palms face upward.

2. Pilates Cadillac Exercise – Standing Push Thru 2

How to perform:

• Stand outside the Cadillac bed, attach the safety strap, and add a spring from below. Bring your heels together, separate your toes, and hold the Push Thru Bar with palms facing upward.
• Lift the bar and pull it overhead. As you return the bar, ensure the spring does not push you forward. Control the spring as it closes. Repeat 3-5 times.

3. Pilates Cadillac Exercise – Standing Single Leg Spring

How to perform:

• Stand beside the Cadillac bed and place the spring under the arch of one foot.
• Facing outward: Move the spring loaded leg without shifting your body or pushing the knee joint. Extend the other leg backward, keeping the foot on the floor as you move in and out. Repeat 5-10 times.
• Facing inward: Place your hands on the Cadillac frame or behind your head. Rise onto the ball of your foot, position the spring at the mid-foot, and use the other leg for support. Move the spring loaded leg in and out at about a 15-degree angle. Repeat 5-10 times, optionally lifting the foot.

4. Pilates Cadillac Exercise – Standing Series with Neck Stretcher

How to perform:

• Place the strap across your forehead, holding it behind your head with both hands. Stand tall with both feet grounded.
• Facing away from the bed: Lean forward slightly, holding the spring behind your head, then extend forward and lean back. Repeat 3-5 times.
• Facing the bed: Place the strap over your head and hold it in front of your forehead. Lean back slightly and return to center. Repeat 3–5 times.
• Facing sideways: Place the strap over one side of your head. Stand with heels together and toes apart. Hold the strap with the hand closest to the Cadillac, move your head sideways, then return. Repeat 3-5 times on each side.

5. Pilates Cadillac Exercise – Hundreds Side Arm with Rollback Bar

How to perform:

• Stand beside the Cadillac frame, holding the Rollback Bar. Keep your heels together and your feet slightly apart.
• Pull the bar toward your hips, lift it, then extend it outward and pull it back again, tracing a “square” shape. Repeat 3-5 times, then reverse the direction and switch sides.

6. Pilates Cadillac Exercise – Squats with Push Thru Bar

How to perform:

• Stand facing the Push Thru Bar, hands on the bar with palms facing upward. Place your chin gently in the center of the bar, ensuring your body does not lean forward or backward and your jaw remains relaxed. Position your feet wide and parallel.
• Without pulling with your arms, bend your knees into a squat. Feel the bar move naturally with
• your chin as you press through your legs to stand back up. Repeat 3-5 times.

7. Pilates Cadillac Exercise – Neck Stretcher Lunge

How to perform:

• Face away from the Cadillac bed and place the strap around your forehead. Hold the strap behind your head with both hands, standing firmly on both feet.
• Step one foot forward and flex your spine through the strap. Return to standing, then repeat with the opposite leg. Perform 3-5 repetitions on each side.

8. Pilates Cadillac Exercise – Monkey on a Stick

How to perform:

• Stand on the Cadillac bed facing the Rollback Bar. Remove the Rollback Bar and hold the top frame of the Cadillac with both hands. Bring your heels together and slightly separate your feet. Lift your heels off the mat while keeping your toes firmly grounded.
• Roll your body down and then back up, focusing on articulating through the upper body. Each time you return upright, straighten your legs fully. Repeat 2-3 times.

9. Pilates Cadillac Exercise – Kneeling Long Back Arms

How to perform:

• Kneel on the Cadillac bed facing away from the Rollback Bar, positioned about a hand’s width from the edge. Hold the bar with palms facing toward you. Keep your knees and feet hip width apart, press your shins into the mat, engage your core, and open your chest.
• Pull the bar toward your ribs with elbows slightly wide and collarbones open. Press the bar down behind your knees, then return and repeat 3-5 times. Reverse the movement by lowering the bar toward your legs and lifting it back up. Avoid resting the bar on your shoulders or collapsing your body.

10. Pilates Cadillac Exercise – Rolling In and Out with Rollback Bar

How to perform:

• Kneel on the Cadillac mat. Press the Rollback Bar down to the mat beneath your shoulders, pulling it toward your knees to maintain a long spinal curve. Draw the bar up along your legs, through the center, and toward your chest as you extend.
• Open your elbows back, press into your shins, and return to the starting position. Repeat twice. Reverse the direction by opening the elbows as you lean back. When you reach the bar, curl your body inward. The bar touches the mat as you press it down and roll back up. Repeat 2-3 times.

11. Pilates Cadillac Exercise – Standing Series with Neck Stretcher

How to perform:

This exercise includes three standing positions.

1. Step 1: Place the strap across your forehead and secure it behind your head with both hands. Stand upright with your right foot firmly grounded.
2. Step 2:

• Standing position 1 – Facing away from the Cadillac: Slightly lean forward, holding the spring behind your head. Move forward and then lean back. Repeat 3–5 times. 
• Standing position 2 – Facing the Cadillac: Maintain the same foot position, with the strap over your head and hands in front of your forehead. Lean back slightly and return. Repeat 3-5 times. Standing position 3 – Facing sideways: Place the strap over one side of your head. Stand with heels together and toes apart. Hold the strap with the hand closest to the Pilates Cadillac, move your head sideways, then return. Keep your body stable and repeat 3-5 times on each side.

Practicing Pilates Cadillac exercises not only helps you achieve your desired physique but also provides an excellent way to relax and care for your mental well being. Start training today and uncover the hidden strength within your body. With consistency and dedication, your efforts will be rewarded with a sculpted body and a healthier, more balanced life.