The Pilatesology Encyclopedia Corkscrew

The Corkscrew


Apparatus

Mat


Level

Intermediate

Goals & Benefits:

  • Strengthens the legs, seat, abdominal muscles, and the arms.
  • Lengthens and twists the spine.
  • Massages the spine. 
  • Pause at the top to build stability in the hips.

Tips & Cues:

  • First start by keeping the whole spine on the mat.  Later build up to lifting the hips.
  • Squeeze the legs together using the seat and inner thighs.
  • Press the arms firmly into the mat for a strong foundation and an open chest.
  • Legs lower to a level that can be controlled with a scooped belly.

Watch the experts teach The Corkscrew: