Pilates exercises explained

Corkscrew

Pilates exercise "Corkscrew" is a very complex exercise. It combines the exercises "Roll Over", "Hip Twist" and "Supine Spine Twist". These exercises should already be well mastered before we do the "Corkscrew".

Exercise description

In the supine position, bring the legs into table top. Then straighten the legs and while exhaling let them sink closed in external rotation from the hip joint towards the mat. Arms are beside the body, palms facing the mat.

Inhaling lift legs toward body and roll up off mat one vertebra at a time until legs are above head and parallel to mat. Exhaling shift legs to the right until weight is slightly on the right side of the body. From this position, roll back up to the pelvis, circle the legs to the left and shift the weight to the left side, then roll back up on that side one vertebra at a time.

Inhaling bring the legs back over the head and parallel to the mat, then exhaling - starting on the left - repeat the exercise.

Repeat this exercise 3 to 6 times - changing direction each time.

Pro Tip From Maria

When the shoulders come off the mat slightly as you roll up and the neck stiffens, push the arms toward the pelvis and gently press into the floor with the hands. This supports the initial impulse to lift the pelvis off the mat. A cushion under the pelvis can also support the rolling up of the pelvis.

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