Matt, Reformer and Mat Pilates Instructor at Pilates Academy ArjanWritten by Matt, Reformer and Mat Pilates Instructor, Pilates Academy Arjan

The Cadillac Leg Spring Series uses springs attached to your ankles while you lie on the padded surface of the Cadillac apparatus. You perform controlled leg circles, frogs and side-to-side movements to activate the inner thighs, known as the adductor muscles. Keep your pelvis stable and breath steady as you move. At Pilates Academy Arjan, instructors explain the anatomy to ensure correct form in small groups of up to five. This series suits those progressing from matwork.

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

What is the Cadillac Leg Spring Series?

The Leg Spring Series is a classical Pilates exercise on the Cadillac, a tower-like apparatus with a trapeze table and adjustable springs. You lie supine with your head near the tower, legs extended to the springs clipped at ankle level. Movements focus on leg articulation while maintaining a neutral pelvis and imprinted spine.

Springs provide variable resistance, typically one to two per leg for beginners. Your instructor adjusts tension based on your strength. This series follows footwork and precedes more dynamic exercises like the teaser. It emphasises control over speed.

In Arjan classes, you learn this after introductory sessions. If you live in Dubai Hills, weekend schedules fit family routines.

How do you set up for Leg Springs on the Cadillac?

Lie on your back with the tower behind your head. Place feet on the spring loops or pads, heels together and toes apart in Pilates stance. Arms rest by your sides, palms down. Engage your core to stabilise the pelvis before moving legs.

Adjusting the springs

Clip one red spring per leg at the fourth notch from the top for moderate resistance. Your instructor demonstrates this in the first session. Shorter people may need lower clips to avoid excessive hip flexion.

Need setup advice? Call the Arjan studio on +971 56 216 8166 or message us on WhatsApp.

Neutral pelvis check

Before starting, tilt your pelvis to imprint the lower back lightly into the mat. This prevents arching during leg abduction. Breathe into your sides as taught in Cadillac breathing techniques.

What form cues activate the inner thighs?

Focus on adducting from the inner thighs rather than swinging the legs. Imagine squeezing a ball between your knees during frog movements. Keep heels pressed together and circle small, no wider than 45 degrees from centre.

Exhale on effort, such as opening the legs, and inhale to close. Your ribcage stays expanded, shoulders relaxed away from ears. Gaze at the ceiling to maintain neck alignment.

Common error: using momentum. Slow the tempo to 3 seconds per phase. Instructors cue this live in small Arjan groups.

Which movements target inner thigh engagement?

Frog movement

Bend knees to 90 degrees, heels together, knees open wide. Press knees together against spring resistance using adductors. Extend legs straight then repeat 6 to 8 times. This isolates inner thighs without hip rotation.

Leg circles

Extend legs to ceiling, toes pointed. Circle one leg out, around and in, then reverse. Coordinate breath: exhale crossing midline. Perform 5 circles each way per leg. Switch legs smoothly.

Diamond movement follows: heels wide, toes together, open and close knees. These build on mat series like the hundred.

How does this series fit into a class sequence?

Leg Springs appear early in Cadillac sessions after breathwork and footwork. It prepares for side-lying side kicks on the chair, linking apparatus. Progress to roll-backs once form solidifies.

In multi-apparatus classes at Arjan, transition from mat roll-ups to Cadillac. Small groups allow personalised feedback. Book via Glofox for sessions suiting JVC evenings.

If new from Motor City, review choosing class levels.

What common mistakes should you avoid?

Avoid gripping with hip flexors: let adductors lead closure. Do not let pelvis rock; anchor sit bones. If back arches, reduce spring tension or imprint more.

Another issue: shallow breathing. Layer breath over movement as in Reformer prep. Over-circling strains outer hips; stay precise.

Instructors correct these in real time, capping classes at five for attention.

Common questions

Is Leg Spring suitable for beginners?

Yes, after initial assessment. New clients start with three classes at AED 300 including VAT. Instructors modify springs and range. Build from matwork first.

How often should you practise Leg Springs?

Twice weekly in group classes fits most schedules. Combine with reformer for balance. Rest days prevent overuse. Track progress via Glofox bookings.

Can this help with leg strength?

It builds adductor control through resistance. Pair with chair side kicks. Consistent practice enhances stability for daily movement. Focus on form over reps.

What if you feel strain in hips?

Check pelvis imprint and reduce circle size. Speak to your instructor for spring adjustment. Warm up with mat breathing. Progress gradually.

How does it differ from Reformer leg work?

Cadillac allows supine positioning for better feedback. Springs attach directly to ankles. Both target adductors but Cadillac emphasises supine stability.