How to Do the Corkscrew in Pilates

Three Methods:Getting in the Starting PositionPerforming the ExerciseFrequency

This high-intensity exercise helps to stretch and massage the spine and the back muscles.

Method 1
Getting in the Starting Position

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    Lie down on your back on your Pilates mat.Push your chin into your chest, ensuring your neck remains long.
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    Let your shoulders relax, pulling them away from your ears, and allowing your arms to rest just next to your body. Place your hands palm-down on the mat, fingertips stretched towards the bottom of the mat.
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    Extend your legs upwards until they are vertically above your hips, forming a 90 degree angle with your body. Point your toes towards the ceiling.

Method 2
Performing the Exercise

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    Inhale and scoop your abdominals inwards, while pressing your hands into the mat.
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    Slowly lift your hips, placing your legs above your head, parallel to your body and the floor. Point your toes out towards the top of the mat.
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    Exhale and rotate your torso to the right side, allowing your legs to move just to the right of your head.
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    While still exhaling, allow your legs to come back down until they reach a 45 degree angle with the mat.
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    Inhale once again and perform the exercise again bringing your legs parallel to the floor and to the left side of your head this time.
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    Exhale and bring your legs back down to the 45 degree angle with the floor, and repeat the exercise for the desired number of repetitions.

Method 3
Frequency

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    Do 1 repetitions of this exercise per set on each side. Repeat until you've completed 3 to 5 sets.
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    In order to start feeling results, aim to do 2 sets 3 days a week. For faster results, increase the number of times per week you do this exercise.

Tips

  • Don't hurt your neck while doing the exercise. Aim your legs properly.
  • The benefits of these exercises are core control, shoulder stability and abdominal strengthening.

Warnings

  • Those with poor balance should not perform this exercise.
  • Do not perform this exercise if your are pregnant or if you have chronic pain in the neck, torso or shoulders.
  • This exercise is intended for highly advanced Pilates practitioners. Use extreme caution when performing the corkscrew exercise.
  • Potential injuries may be incurred if this exercise is performed incorrectly.
  • Do not attempt this exercise alone if you have limited Pilates experience.

Things You Need

  • Pilates mat

Article Info

Categories: Pilates