Pilates exercises explained
Jack Knife
"Jack Knife" leads the legs to the ceiling via the "Roll Over" movement. The body balances on the shoulder blades. The deep abdominal, back and hip muscles are trained.
The exercise also promotes balance in an upside down position.
Preparatory for this exercise is "Roll Over".
Exercise description
Extend legs over table top toward ceiling. With an exhalation, move your legs slightly above vertical away from your body until you actively feel your abdominal muscles. Hold the connection between the ribcage and the pelvis.
With the inhalation, pull the legs back to vertical and with the next exhalation, release the spine from the floor until the legs look parallel to the floor.
With the inhalation tense the gluteal muscles and lift the legs towards the ceiling.
With the exhalation roll controlled vertebra by vertebra back to the starting position.
Do 4 to 6 repetitions of the exercise.
Pro Tip From Maria
If you feel that the neck is tense, slightly press your hands into the mat.
If you feel that your pelvis is not coming off the mat, you can also put your hands under the pelvis.
When you roll, imagining your feet being guided slowly downward by a rope can make it easier to roll down your spine.
Video with the brief explanation of the Pilates exercise Jack Knife
Most common errors
We work with too much momentum.
Assistance
How can you support the training success?
Again and again the exercise Roll Over practice or lift only the lower back at the beginning.
Muscle groups
- Transversus
- Obliquus Internus
- Diaphragm Pelvis
- Iliopsoas
- Rhomboideus
- Rectus Abdominis
- Obliquus Externus
- Biceps & Triceps
- Latissimus
- Rectus femoris
- Adductors
- Ischiocrural
Equipment
- Mat
Difficulty
- Difficult
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