Mastering the Cadillac: Why the "Prones" are Your Secret to Better Posture

The Cadillac (or Trapeze Table) is often the most striking piece of equipment in a Pilates studio. With its stainless steel frame and variety of springs, it offers a playground for movement. While the Reformer is famous for its flow, the Cadillac is where we find incredible precision and deep structural support—and there is no better example of this than the Prone 2. (pictured)

If you have been working on your "swan" or trying to open up your chest after a long day at a desk, Prone 2 is an exercise you need to know.

What is Prone 2?

In the Pilates system, "Prone" simply means lying face down. While there are several exercises performed in this position, the Prone 2 is a classical Cadillac move that utilizes the Push Through Bar (usually sprung from above).

Unlike Prone 1—where you focus on purely thoracic/upper back extension—Prone 2 adds a sophisticated layer of difficulty as you achieve full spinal extension. It requires a deeper level of shoulder integration and "powerhouse" control to manage the spring as it moves through a larger arc.

Why It’s a Game-Changer

Prone 2 is about more than just a "backbend." It is a functional movement that teaches your body how to stabilize the spine while the shoulders are in motion.

• Thoracic Mobility: Most of us are "stuck" in our mid-backs. Prone 2 encourages the thoracic spine (the part of your back with ribs) to move, which relieves pressure on the lower back and neck.
• Shoulder Integration: Because you are pulling a weighted bar toward you, your latissimus dorsi and the muscles around your shoulder blades have to fire correctly. This "knits" your arms into your back.
• Deep Abdominal Support: To lift the chest without "crunching" the low back, your abdominals must remain active. It’s a full-body conversation between your front and your back.

How to Perform Prone 2 (Key Pointers)

1. The Setup: Lie face down on the Cadillac mat, head toward the Push Through Bar. Your hands should be shoulder-width apart on the bar.
2. The Initiation: Before you move, reach your legs long and "zip up" your center. Think of your belly button lifting away from the mat. Engage the spinal extensors.
3. The Pull: Inhale as you pull the bar down toward your forehead and above your head.
4. The Extension: As the bar continues to rise, your chest lifts. Imagine a light shining from your breastbone forward. Keep your neck long—your gaze should follow the arc of the movement, not just look at the ceiling.
5. The Control: The "return" is just as important as the lift. Exhale as you slowly allow the bar to return to its starting position, resisting the spring so it doesn't "snap" back.

Instructor Tip: Watch your elbows! In Prone 2, we want the elbows pointed slightly down and the shoulders bias in external rotation to keep the scapula neutral. Try to avoid "muscling" through it. Let the shoulders go through their range of motion!

How to Work Up to It

Prone 2 is an intermediate-to-advanced move because of the coordination required. If you aren’t quite there yet, we help you build the foundation using:
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• Prone 1 (Push Through): Learning to find extension by pushing the bar away first.
• The Swan on the Mat: Building the "back strength" without the added resistance of the springs.
• Chest Expansion: Practicing the "open heart" and shoulder blade connection while kneeling or standing.

Experience the Power of the Cadillac

At The Pilates Center Fort Worth, we love the Cadillac because it doesn't let you "cheat." The Push Through Bar provides immediate feedback on your alignment and strength. If one shoulder is tighter than the other, the bar will let you know—and our instructors will help you balance it out.

Ready to stand taller and move with more ease? Whether you are a seasoned practitioner or a total beginner, a private session is the best way to experience the precision of the Cadillac and exercises like Prone 2.
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Book your private session today and let’s find your strongest, most aligned self!

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