How to Perform the Jacknife Exercise in Advanced Pilates

Not only does the jackknife exercise in Advanced Pilates work the core muscles of the abdomen, shoulders, neck and glutes, it helps the practitioner develop a greater sense of balance and physical control. This exercise props the body up in the air using the shoulders and back as a stabilizing platform, requiring the practitioner to maintain balance while carefully raising and lowering the legs, giving the body the appearance of a jackknife opening and closing.

Difficulty:

Moderately Easy

Instructions

Things You'll Need

• Exercise mat

1. Get comfortable with the general motions required. Lie down flat on your exercise mat. Raise your legs so your knees point straight up into the air. Press the palms of your hands down on the ground at your sides and press down while lifting up and back with your legs and back. Your legs, lower body, and abdomen should all rise to point upward, using your shoulders and upper back as a platform.

2. Push your elbows against the mat and press your hands against your lower back to hold yourself up. Stay in this position as long as you need to until you’ve found your balance. Once you’ve done so, simply let your arms down and keep your body balanced in the air. It may help to keep your knees bent and then slowly straighten your legs once you’ve become more confident that you won’t fall down. Now that you’ve become comfortable with doing this, we move on to the actual exercise.

3. Pull your legs back toward you so they are almost parallel to the ground, pointing your toes beyond your head. Allow your upper body to roll slowly back down to the mat, then let your legs down to the mat as well. This should be a two-part motion; first the body, then the legs.

4. Raise your feet back up until your legs are completely vertical. Then roll your body back up so you are propped on your shoulders while still bending your legs back toward your head.

5. Repeat Steps 3 and 4 until you've completed 10 jackknife repetitions. This comprises a full set. You should really be feeling the burn in your stomach and glutes once you’re done.

Tips & Warnings

• Don't do this exercise if you have back or neck problems.

Resources

• See a video demonstration.