Sajida, Pilates Instructor at Pilates Academy ArjanWritten by Sajida, Pilates Instructor, Pilates Academy Arjan

Integrate breathing during the Cadillac side series to promote rib cage expansion. Lie on your side with the trapeze table's push-through bar or leg springs assisting your positioning. Inhale to widen your rib cage laterally while keeping your core stable, then exhale to control the movement back. This approach, taught in Pilates Academy Arjan's capped classes, helps you connect breath to side body awareness. Expect anatomy explanations from instructors to understand rib intercostals and oblique action.

Pilates Academy Arjan in Building 88, Al Barsha South Third, offers full classical apparatus including the Cadillac. Classes run Monday to Friday 7 AM to 10 PM, and weekends 9 AM to 5 PM, serving areas like Arjan, Dubai Hills and Motor City. New clients receive three classes for AED 300 including VAT, booked via Glofox.

What is the Cadillac side series?

The side series on the Cadillac involves side-lying exercises using the push-through bar, leg springs or roll-down bar. You position yourself along the padded table, with one hand gripping the frame for stability. Movements target the obliques, hips and shoulders through reaches, kicks and circles.

Breathing integration sets this apart from mat versions. Each inhale expands the rib cage away from the spine, countering the tendency to collapse sideways. Exhale draws the ribs in without shortening the spine. Instructors at Arjan demonstrate this to build body awareness.

Why question this? Need help with Cadillac basics? See Getting Started with Cadillac: Initial Positioning and Safety for New Arjan Clients.

How does breathing support rib cage expansion here?

During side series, lateral breathing directs air into the uppermost lung, expanding the intercostal spaces. Place one hand on your side ribs to feel the widening on inhale. This prevents shallow chest breathing and engages the serratus anterior for support.

Step-by-step breath cues

Start in side-lying with legs flexed or extended. Inhale through the nose, imagining your rib cage floating open like a bellows. Exhale through the mouth, knitting the ribs together while maintaining length. Repeat for 5 to 8 breaths per side.

Arjan instructors link this to diaphragm function, explaining how it anchors core stability. Practice builds endurance for longer holds.

Why integrate breath during these movements?

Breath acts as a natural corset, stabilising the trunk against spring resistance. Without it, you may arch or twist the torso, losing form. Proper integration enhances oblique activation and hip dissociation.

In small groups of five, receive cues to sync breath with limb motion. For instance, during side kicks, inhale expands the ribs as the leg lifts, exhale controls the return. This rhythm prevents strain.

Link to related work: Explore Cadillac Side Press Series: Arm Strength and Shoulder Stability Cues for complementary upper body focus.

Wondering about anatomy cues? Call the Arjan studio on +971 56 216 8166 or message us on WhatsApp.

What common form errors occur and how to fix them?

A frequent issue is holding the breath, causing tension in the neck and shoulders. Counter this by verbalising your breath rhythm initially. Another is uneven rib expansion, where one side hikes up; use a mirror or instructor feedback to level the torso.

Addressing hip drop

If hips sink, engage the bottom waist to lift. Inhale expands the top ribs, exhale stabilises without collapsing. Over time, this strengthens the quadratus lumborum.

Rotate the gaze forward to avoid neck strain. Arjan's classical training emphasises these details for safe progression.

How does this prepare you for other exercises?

Rib cage control from side series transfers to twists like Matwork Criss Cross: Twisting Technique for Oblique Engagement. It builds foundation for inverted work such as Cadillac Monkey Original Inverted Form for Shoulder and Core Endurance.

Enhanced breathing supports transitions between apparatus. You gain lateral stability for chair or fuse ladder side work. Regular practice deepens overall body connectivity.

Track progress by noting easier breath flow over sessions. Instructors adjust springs to match your control.

What benefits come from consistent practice?

You develop greater side body strength and mobility. Breath integration improves posture by balancing rib cage position. This supports everyday movements like reaching sideways.

In Arjan's full-apparatus setting, combine with mat or reformer for variety. Small classes allow personalised feedback on breath patterns.

How do Arjan instructors teach this technique?

Instructors use hands-on cues and anatomy references to the rib cage's 12 pairs and their attachments. They demonstrate expansion with props if needed. Classes cap at five for focused attention.

Begin with preparatory holds before full series. Progress includes adding circles or pulses while maintaining breath. Book via Glofox to fit your schedule.

Common questions

Can beginners try Cadillac side series?

Yes, start with lighter springs and basic positioning. New clients at Arjan begin with three introductory classes. Instructors modify for your level, focusing on breath first.

How often should you practise this?

Aim for two to three sessions weekly. Combine with other apparatus for balance. Consistency builds the neural pathways for automatic breath integration.

What if breathing feels restricted on one side?

This is common; practise off-apparatus first. Instructors guide unilateral focus. Over sessions, symmetry improves with awareness.

Does this help with daily posture?

It encourages even rib positioning, reducing slouch. Awareness carries over to sitting or standing. Pair with matwork for reinforcement.

Are props used in side series?

The Cadillac's bars and springs provide support. No extra props needed. Instructors ensure safe setup.