How to Do the Jack Knife in Pilates

Pilates is a fitness regiment that was founded in Germany in the early 20th century by Joseph Pilates for returning World War One vets. Now Pilates is somewhat of an exercise craze and rightfully so; it is an excellent way to tone the abs and the legs. Mat Pilates classes consist of making small movements while keeping the abdominal muscles firmly engaged. The Jack Knife is an intermediate to advanced leg-lifting pose.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Yoga mat
• Comfortable clothing

1. Lie on your back with your arms at your sides.

2. Lift your legs towards the ceiling and point your toes towards the ceiling.

3. Inhale and lift your spine off the floor, pointing your toes towards the wall behind you.

4. Exhale and return to a neutral position on your back.

5. Repeat 3 to 5 times.

Tips & Warnings

• Be careful not to strain your neck as you lift your hips into the air. The stability in the pose should come from your abdomen. Your shoulders and arms should stay on the mat.
• This is an advanced pose, and it is recommended for those with at least ten Pilates classes under their belt.
• You must keep your shoulders on the floor in this pose. Rolling back any further may injure your neck.

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