How to Do the Pilates Jackknife Move

The Pilates jackknife move is a classic Pilates exercise that works to strengthen the core muscles, massage the muscles of the spine and relieve tension all along the spinal column. If you have any shoulder or neck injuries, it is best to perform this exercise only under the supervision of a trained Pilates instructor.

Instructions

1. Rest on your back with your legs extended in front of you and your arms resting at your sides. Place your palms flat on the ground.

2. Inhale deeply and as you exhale, point your toes and push into your palms to lift the legs straight off of the floor. Use a slow, controlled motion as you lift your legs instead of using momentum; however, you can use the strength of your arms as you lift as well.

3. Keep the legs straight and lift them up to the ceiling and then overhead. As you swing the legs overhead, pick your hips up off of the floor until your hips are stacked above your shoulders. Engage the muscles of your back and abdomen, holding your torso steady. Lift your legs once again until your toes are pointing towards the ceiling.

4. Hold the full jackknife for at least one full inhalation and exhalation and then slowly reverse the steps as you return to your resting position. Repeat 3 to 5 times.

Tips & Warnings

• Keep your arms flat on the ground with palms facing down throughout the entire jackknife move.

• If you have trouble getting the full lift without using momentum, simply stop when your legs are extended overhead. Engage your abdominal muscles as you lift your hips up towards the sky. With time and practice, it should get easier to lift your legs.