JACKKNIFE
ADVANCED | 4-6 REPS
STARTING POSITION
With the Pilates Arc® you can use either the low slope or the
high slope for these exercises. The high slope provides the
most support in the inverted position, because the torso
doesn’t have very far to go to roll onto it. The low slope is more
challenging and requires more core strength. Lie with the hips
on the slope and the legs straight up toward the ceiling. To get
into this position, see Leg Series on page 52 for mounting and
dismounting instructions.
MOVEMENT SEQUENCE
Exhale
–
Roll the lower back off the arc bringing the legs
overhead and parallel to the ground. Keep the hips
lifting up and out of the shoulders as the torso rolls
back. Do not roll up on to the neck!
Inhale
– Lower the legs toward the floor above your head
keeping the sitting bones reaching toward the ceiling.
Exhale
–
Roll down, to return to the starting position. Keep the
legs reaching as high as possible as the torso rolls
down to the arc.
MODIFICATIONS
Tight hamstrings
Soften the knees when the legs are at the top of the move if the
hamstrings and low back are tight.
VARIATIONS
Roll Over (no photos)
ƫ
Roll the lower back off the arc bringing the legs overhead and
parallel to the ground. Keep the hips lifting up and out of the
shoulders.
ƫ
Flex the feet, open the legs the width of the arc and roll the
torso down to the arc.
ƫ
Circle the legs around and together to return them to the
starting position
Corkscrew (no photos)
ƫ
Roll up off the mat with the legs overhead and parallel to the
floor. Do not roll onto your neck.
ƫ
Shift the weight slightly toward one side of the spine allowing
the hips and legs to rotate. Roll down on that side of the
spine.
ƫ
Circle both legs across to the other side, making sure the
spine is centered on the arc when you are on the midline.
ƫ
Shift the weight slightly to the other side of the spine and roll
up on that side.
ƫ
Come to the midline with th elegs overhead.
Change directions.
ROLLING IN & OUT
ADVANCED | 6 REPS
STARTING POSITION
With the Pilates Arc® you can use either the low slope or
the high slope for these exercises. The high slope provides
the most support in the inverted position, because the
torso doesn’t have very far to go to roll onto it. The low
slope is more challenging and requires more core strength.
Lie with the hips and the spine, up to the shoulder blades,
on the arc. The knees are bent to 90 degrees. To get into
this position, see Leg Series on page 52 for mounting and
dismounting instructions.
MOVEMENT SEQUENCE
Exhale
–
Roll the lower back off the Pilates Arc bringing the
knees in toward the head. Keep the hips lifting up
and out of the shoulders as the torso rolls back.
Inhale
– Roll back onto the arc, allowing the hips and knees
to open to 90 degrees.
ARC DISMOUNT
See Leg Series on the Arc on page 54 for dismounting
instructions.
CUEING AND IMAGERY
ƫ
Keep the weight off the neck.
•
Support yourself on the top of your shoulder blades and
upper back.
•
Pad the upper back if necessary to keep pressure off
the neck.
ƫ
Roll on and off the arc with control.
•
Move smoothly from position to position.
ƫ
Engage the abdominals and lift the torso toward the
ceiling as the torso rolls back and forward.
•
Reach your sit bones toward the ceiling as you roll off
the arc.
PURPOSE
ƫ
Strengthen the abdominals
ƫ
Stretch the back
PRECAUTIONS
Neck problems:
Pad the upper back to keep pressure off
the neck or avoid
Low back problems:
Must tolerate flexion otherwise avoid.
Avoid with osteoporosis.
1. Rolling – Starting Position
2. Roll the torso off the arc onto the shoulders
3. Roll the torso back down onto the arc
1. Jackknife Starting Position
2. Roll the lower back off the arc, bringing the legs overhead
3. Lower the legs toward the floor.
4. Press the legs straight up toward the ceiling
© 2008 Balanced Body Education LLC. All rights reserved.
May not be reproduced in whole or in part.
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PILATES ARC
®
- A DETAILED GUIDE FOR PRACTICING PILATES
