Cadillac Side Body Series Form for Rib Cage Mobility

Written by Vivien, Pilates Instructor, Prenatal Pilates Certified, Pilates Academy Arjan

Pilates Academy Arjan in Building 88, Shop 05, Al Barsha South Third (Arjan), Dubai, offers full classical apparatus including the Cadillac. Unlike reformer-only studios nearby, this setup allows detailed work on mobility and control. Classes run Monday to Friday from 7 AM to 10 PM and weekends from 9 AM to 5 PM, serving areas like Arjan, Al Barsha South, Dubai Hills, Motor City, Dubai Sports City, JVC and JVT.

What is the Cadillac Side Body Series?

The Side Body Series forms part of the classical Cadillac repertoire, focusing on lateral body awareness. You start side-lying with your back against the upright pole, feet flexed against the bar or in loops. The series includes movements like side kick front and back, side leg lift, and side arm work, all emphasising rib cage placement over pelvic tilt.

Each exercise integrates breath: inhale to prepare and expand the rib cage laterally, exhale to lift or circle the limb while keeping the rib cage stable. This contrasts with mat side kicks, which lack apparatus support. Instructors highlight how the ribs should not hike upward, maintaining even spacing between rib and hip.

At Arjan, you experience this in capped classes where form receives individual attention. New clients begin with three classes for AED 300 including 5% VAT.

How do you set up for Side Body Series on the Cadillac?

Position the Cadillac with the push-through bar attached high. Lie on your right side first, bottom leg straight or slightly bent for stability, top leg in the foot loop or straight. Grasp the bar with both hands at chest height, aligning your spine long against the pole.

Foot and leg placement

Flex the top foot and point the bottom one, or both flexed for grip. Springs provide light resistance, adjustable from one to three for your level. Keep hips stacked to avoid rolling forward.

Arm and hand grip

Hold the bar firmly but without tension in shoulders. Elbows soft, chest open. This setup supports rib cage expansion without compensatory arching.

Getting started with Fuse Ladder exercises can prepare your balance for this series.

What are the key form cues for rib cage mobility?

Focus on lateral breath: imagine your rib cage widening side to side like an accordion. Avoid lifting the ribs on the working side; instead, draw the bottom rib gently upward toward the top shoulder. Pelvis remains neutral, neither anteriorly nor posteriorly tilted.

During leg lifts, exhale to initiate from the side body, not the hip flexors. The top arm stabilises, elbow pressing lightly into ribs for feedback. Instructors explain how intercostal muscles between ribs engage for true mobility.

Common error: twisting the torso. Counter this by gazing forward, neck long. Practice mirrors mat side kicks progression but adds vertical support.

Why include breath work in Side Body Series?

Breath directs movement in classical Pilates. Inhale fills the side ribs, creating space; exhale scoops the abdominals to lift the leg without rib hiking. This pattern enhances thoracic mobility over time.

Shallow chest breathing collapses the ribs; diaphragmatic breathing supports them. At Arjan, instructors cue "breathe into the side body" to link breath with anatomy.

Progress by pausing at the top of each lift, feeling rib expansion hold against spring tension. This builds endurance in respiratory muscles alongside mobility.

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

How does it differ from Reformer side series?

Cadillac allows upright pole contact for spinal alignment, unlike Reformer's carriage. Springs pull directly from the leg, demanding more side body initiation. Reformer side-lying often uses footbar, shifting emphasis to hip extension.

Rib cage work intensifies on Cadillac due to bar height matching rib level. You can add arm circles, integrating shoulder girdle with thoracic mobility. Sessions complement Reformer side-lying leg series.

Group classes at Arjan cap at five, so you receive cues on these differences live.

What progression builds to full Side Body Series?

Start with static holds: side-lying, breathe into ribs for 30 seconds. Add small leg pulses, then full range front-back kicks. Advance to circles, keeping pelvis still.

Beginner modifications

Use no springs or bottom foot on floor for support. Focus on breath only first session.

Advanced variations

Release one hand, balancing torso, or perform bicycle motion with top leg. Always prioritise rib placement.

Integrate with Chair footwork series for lower body prep. Book via Glofox.

Common questions

How often should you practise Side Body Series?

Include it two to three times weekly in your routine, alternating sides. Sessions of 10 reps per side suffice for mobility gains. Rest days allow recovery, fitting schedules like Pilates class timing for Al Barsha South professionals.

Can beginners attempt Cadillac Side Body Series?

Yes, after initial assessment. Start with modifications like bent knees. Arjan new client package introduces apparatus safely.

What if you feel rib strain during the series?

Reduce spring tension or range. Check pelvic alignment. Instructors adjust cues for comfort.

Does it help with everyday posture?

It promotes even rib cage use, countering slouching. Regular practice enhances upright carriage through side body strength.

How to book a class focusing on Cadillac work?

Use Glofox app for Arjan schedule. Select group Cadillac sessions. First three classes cost AED 300 including VAT.