How to Do the Corkscrew
A Pilates Mat Exercise for the Abdominals and Buttocks
Aug 16, 2009 Elisabeth Marshall
In an intermediate to advanced Pilates mat workout, the Corkscrew takes abdominal exercises like the Double Straight Leg Stretch and Roll Over to the next level. It's safe for many students with a base level of strength, and it can be progressed to become a very challenging move.
Prerequisites and Precautions
Students should be confident in the basic mat workout and be performing to full Series of Five abdominal exercises with no problems. Avoid Corkscrew 2 and 3 if you have back or neck problems, and keep the range of motion small at first, building up strength gradually.
In the intermediate system, Corkscrew comes after the basic mat exercises, leading into the more complex intermediate work.
Hundred - Roll Up - Single Leg Circle - Rolling Like a Ball - Single Leg Stretch - Double Leg Stretch - Single Straight Leg Stretch - Double Straight Leg Stretch - Criss-Cross - Spine Stretch Forward - Open Leg Rocker - Corkscrew - Saw - Neck Roll - Single Leg Kick - Double Leg Kick - Neck Pull - Side Leg Kick Series - Teaser - Seal - Push Up.
Transition and Setup
From Open Leg Rocker, balance in a sitting position, tailbone curled under, with legs straight and hands holding ankles. Bring the legs together, wrapping the thighs in Pilates stance. Reach hands toward feet, or lightly hold the back of the legs, and roll the spine down onto the mat with control. Finish with legs reaching straight up to the ceiling, arms by sides.
Corkscrew 1
Keeping heels together, take both legs to the right and draw a circle away from the body, around to the left, and back to the centre. Hold for a second, and circle in the other direction. Repeat three times in each direction.
It's OK to rock slightly from hip to hip in this exercise, but avoid arching the back. Begin with small circles and increase their size for more challenge, keeping the exercise under complete control.
Corkscrew 2
This variation requires significant strength and control. Draw a circle as in Corkscrew 1, and at the top, curl the pelvis and lower back off the mat, reaching the feet straight up to the ceiling as much as possible. Roll down and circle the legs the other way.
The key in Corkscrew 2 is using the inner thighs and buttocks to open the front of the hips, while pressing triceps and palms firmly into the mat. Be sure to keep the neck long and relaxed.
Corkscrew 3
The final challenge uses the strength developed in the second variation; it requires good upper back flexibility to avoid crunching the neck. Circle the legs, curl the pelvis up, and keep lifting into a shoulderstand position: hips (as nearly as possible) over shoulders, feet reaching for the ceiling, arms long and pressed into the mat. Continue reaching the feet up as you roll your spine to the mat.
The Corkscrew Exercise Builds a Slim Waist
Perform 2 to 3 sets of each Corkscrew variation, ensuring that each movement is controlled and strong, to build slim, flat abdominal muscles, a strong and flexible back, and toned buttocks and hips.
Pilates Builds a Natural Inner Corset
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