Advanced Pilates Exercises: Jackknife

Video Transcript

"This advanced pilates exercise is called the jack knife. Now we are going to baby step this exercise because if you have any back issues or neck issues please be very mindful of this exercise. You may want to avoid this exercise but we really need to build p a base in our core before we attempt this but once you do that then you want to bring your hips up off the floor and just practice doing a shoulder stand and then straighten your legs out and then when you get comfortable in this position then take your hands away and balance yourself. Now the jack knife we are going to add movement to this so you are going to roll down, lower your legs as far as you can and then lift up and push up through your shoulders and then lower down, inhale as you lower, exhale as you lift up. Now you want to try to avoid coming up on your neck. You want to sink all shoulders here and try to straighten your body in like a straight line as much as you can and that is the jack knife."