Jackknife
The Pilates jackknife: from lying on the back, lift the straight legs over the hips and press them straight up to the ceiling, the hips off the floor, then roll down.
How to do it
Setup
Lying on the back, legs straight together, arms long by the sides, palms down.
Steps
- Lift the straight legs until they are over the hips.
- Press the arms down and send the legs straight up, lifting the hips.
- Roll the spine down slowly and lower the legs.
Common mistakes
Pressing up through the neck: the push comes from the arms and the belly; the head stays down and still. Swinging the legs to get up: lift them slowly from the belly. Feet drifting over the face at the top: send them straight up at the ceiling.
Breathing
Exhale pressing up, inhale rolling down.
