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Jackknife on the Pilates Mat

AdvancedStrengthTier T3

You lie on your back with your arms long by your sides. You lift your legs and seat up and overhead until your legs are parallel to the floor, then reach them to the ceiling. You lengthen your body toward the floor with control.

Targets: Spine Chain (Full Spine)
Muscles: Rectus Abdominis

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie supine with the arms reached long by the sides, the neck long and the gaze to the ceiling, legs lengthened together.
  • Lift the legs and seat up and overhead until the legs are parallel to the floor.
  1. She lies supine with her legs and seat lifted up and overhead, her long legs held parallel to the floor above her and her arms reached long by her sides.

    Step 1 of 5

    Lift your legs and seat up and overhead until your legs are parallel to the floor, arms long by your sides.

  2. Her straight legs reach vertically to the ceiling with her toes over her eyes, her seat held high and her arms long on the mat.

    Step 2 of 5

    Reach your legs to the ceiling so your toes hover over your eyes, the seat still lifted.

  3. Her body lengthens down toward the mat in a controlled roll while her legs keep reaching toward the ceiling, the seat just above touch.

    Step 3 of 5

    With control, lengthen your body toward the floor while your legs keep reaching up - the seat approaching the mat.

  4. Her seat has settled to the mat and her straight legs lower toward the floor under control, reached long rather than dropped.

    Step 4 of 5

    Once your seat touches, lower your legs only as far as you can control, reaching them long.

  5. She lies supine with her legs and seat lifted up and overhead, her long legs held parallel to the floor above her and her arms reached long by her sides.

    Step 5 of 5

    Lift your legs and seat up and overhead until your legs are parallel to the floor, arms long by your sides.

Safety Information

The arms reach long by the sides (onto the mat or its poles where present) and the neck stays long looking to the ceiling before the lift. On the descent the legs keep reaching up as the body rolls down - the legs must not drop onto the body or fall back overhead, and no momentum is used. Warning: it is not ideal for those with neck or shoulder issues. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.