Jackknife
A Pilates core exercise involving lifting hips and legs up and overhead to strengthen the abdominals.
Secondary muscles
How to do it
- Lie on your back with arms at your sides and legs extended.
- Engage your core and lift legs towards the ceiling.
- Continue lifting hips off the mat, reaching feet upward.
- Pause at the top with hips elevated.
- Slowly roll back down vertebra by vertebra.
Form cues
- Keep legs straight
- Lift with core
- Control the descent
- Avoid swinging
Common mistakes
- Letting legs fall too quickly
- Arching the back excessively
- Pushing with arms
Breathing
Exhale while lifting up, inhale while lowering down.
