How To Teach Jack Knife Joseph Pilates Exercise
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The superpower of the Jack Knife pilates exercise is that it strengthens your back. It also strengthens the abdominals, arms, legs, and shoulders. But the benefits don't stop there. Pilates inversion exercises, like Jack Knife, have a positive effect on the nervous system. So, if you feel stressed, get into a Jack Knife and you'll probably feel a whole lot better.
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Position: 20 of 34
Previous Position: Spine Twist Exercise
Next Position: Side Kick Exercise
Also Known As:
Category: Pilates Matwork
Level: Advanced
Benefits: Strengthens abdominals, back, arms, legs, and shoulders.
Precautions: Neck or shoulder injury.
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6 Teaching Steps For Jack Knife Pilates Exercise
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Step 1: Lie On Back
Lie on your back. Arms by sides. Palms down. Press the backs of the arms into the mat.
Step 2: Extend Legs
Legs together. Extend both legs to the ceiling. Draw abs in.
Step 3: Roll Over
Roll over through the spine to take both legs almost parallel to the floor.
Step 4: Reach Legs Up
While maintaining lift of pelvis and tailbone to the ceiling, reach both legs straight to the ceiling.
Step 5: Return
Keeping feet over hips, articulate through the spine to roll down to the mat, returning legs to start position.
Step 6: Repeat
Repeat the steps.
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6 Top Teaching For Jack Knife Pilates Exercise
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Tip 1: Curved Back
Keep your back curved so that the weight is on your shoulders and not on your neck.
Tip 2: Scoop & Arms
Use a deep scoop of your abdominal muscles and some help from the press of your arms to raise your legs over your head.
Tip 3: Shoulder Pressure
Make sure the pressure is fully on your shoulders, not your neck. You'll also get some assistance from the press of your shoulders and arms.
Tip 4: Legs
Do not bring your legs all the way to the floor.
Tip 5: Shoulders
Keep your shoulders away from your ears.
Tip 6: Power
The power comes from the core (not momentum).
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2 Beginner Modifications For Jack Knife Pilates Exercise
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Beginner Modification 1: Helping Hand
Use your hands to help lift your hips up as you begin the Jack Knife exercise.
Beginner Modification 2: 45 Degrees
Raise the legs 45 degrees from the Roll Over position (instead of 90 degrees).
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2 Advanced Modifications For Jack Knife Pilates Exercise
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Advanced Modification 1: Feet Behind
Take the feet to the mat behind your head, then lift the legs up to the perpendicular.
Advanced Modification 2: Jackknife Sit-ups
Lie flat down on the floor with your arms beside your hips and your legs straight together. Using your abdominal muscles, lift your arms horizontally to the floor as the legs and back raise up. Pull the thighs toward the chest. Your knees are at a 90-degree angle and your arms are even with the lower part of your leg. Slowly lower, and straighten the body, until your arms and legs return to the start position.
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Free Joseph Pilates Lesson Plan
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You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
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The 34 Joseph Pilates Exercises
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Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order...
Bicycle, Boomerang, Control Balance, Cork Screw, Crab, Double Kick, Double Leg Stretch, Hip Twist, Hundred, Jack Knife, Leg Pull, Leg Pull Front, Neck Pull, One Leg Circles, One Leg Kick, One Leg Stretch, Push Up, Rocker With Open Legs, Rocking, Roll Over, Roll Up, Rolling Back, Saw, Scissors, Seal, Shoulder Bridge, Side Bend, Side Kick, Side Kick Kneeling, Spine Stretch, Spine Twist, Swan Dive, Swimming, and Teaser.
Below are the 34 exercises within the Joseph Pilates lesson plan in performance order...
- Hundred
- Roll Up
- Roll Over
- One Leg Circles
- Rolling Back
- One Leg Stretch
- Double Leg Stretch
- Spine Stretch
- Rocker With Open Legs
- Cork Screw
- Saw
- Swan Dive
- One Leg Kick
- Double Kick
- Neck Pull
- Scissors
- Bicycle
- Shoulder Bridge
- Spine Twist
- Jack Knife
- Side Kick
- Teaser
- Hip Twist
- Swimming
- Leg Pull Front
- Leg Pull
- Side Kick Kneeling
- Side Bend
- Boomerang
- Seal
- Crab
- Rocking
- Control Balance
- Push Up
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