Tips, Technique, Correct Form, Benefits and Common Mistakes

The corkscrew is an exercise you’ll recognize if you’ve done at least some level of Pilates work.

This exercise is the corkscrew of Pilates, and it offers a great challenge for shoulder stability and abdominal work as you rotate the legs in front of a still, calm upper body.

Although it can be intensified to become an advanced exercise, it is of course best performed at an intermediate level.

How to do the corkscrew in Pilates with correct form?

Lie on your back with your shoulders away from your ears, arms by your sides, and palms down. Extend your legs toward the ceiling and keep them together. Hug the midline of your body, keeping your lower back on the mat.

Take a deep breath before you begin; Lift one leg off the floor at a time and straighten it as much as possible without arching or rounding your back.

To do the pilates corkscrew:

  • Lie on your back and pull your knees to your chest.
  • Raise your legs toward the ceiling, hugging them as tightly as possible.
  • Move your legs to the right, allowing your hips to lift off the floor.
  • Come back to center, keeping your lower back pressed against the floor.
  • Shift your legs to the left and allow the shoulders and ribcage to lift off the ground if possible before bringing your legs back towards your body.
  • This counts as one repetition. Repeat ten times.

Pilates Corkscrew Tips and Techniques

To get the corkscrew exercise, keep the following tips and techniques in mind:

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  • Core strength can be increased by pulling down through the navel, lifting through the pelvic floor, and using your arms for support.
  • Lie on your back with your arms at your sides, knees bent, and legs raised toward the ceiling.
  • Slowly raise your hips toward the ceiling until your feet are above your face.
  • Hold for a second or two at the top of the movement before slowly returning to the starting position.
  • Keeping your torso steady, let one hip drop off its support as you stretch to the side until you feel slight discomfort in your oblique abdominal muscles.
  • Hold for a few seconds before returning your hip to its original position and repeating on the other side.


Although some may doubt the usefulness of this exercise, including it in your diet can provide you with several benefits. Here are some of the most important benefits you can get with this exercise:

Stronger muscles: The corkscrew exercise is a kind of resistance training that can help you build and emphasize your abdominal muscles.

Aid in weight loss: Corkscrew training will almost certainly require more energy than your usual daily routine. The increase in muscle mass also helps burn calories. Both of these factors can promote weight loss, but neither can ensure it. If weight loss is your goal, keep in mind that there are superior workout options.

Improves Mood: Exercises like corkscrews encourage the release of chemicals that make you feel good.

Reduces back pain: Exercises that strengthen the core, such as corkscrews, can help relieve or prevent back pain. If you have back problems, you should be careful and consult a doctor before starting this workout.

Improves the quality and duration of sleep: Exercises like the corkscrew can improve the quality and duration of your sleep, which has many benefits.

Slows down aging: The corkscrew exercise has no effect on the number of days since you were born. Exercise, on the other hand, may decrease the progression of certain age markers linked to adverse health impacts.

Common Mistakes

To perform the exercise, keep your upper body relaxed and do not press too hard on the mat.

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Using Momentum: The power to move your legs should only come from your abdominal muscles. Letting the legs swing due to momentum or gravity is not recommended.

Arch your back: Keep your lower back pressed against the mat throughout the exercise. When your legs are moving, don’t lift them.

Separate the legs: Keep your thighs and ankles tight as they move through the corkscrew.

Take away key

If you’re a Pilates fan, the corkscrew exercise is one you’ve probably been doing for years. If you are new, now is a good time to start. Having the corkscrew in your repertoire of Pilates moves can ensure that your lower core workout is thorough and effective.

The fact that it also strengthens your back and improves your balance only makes an already good exercise better.

Studies have shown that adding this exercise to a workout routine can lead to greater muscle development, especially in the upper regions of your abs, as well as better overall core strength. While there’s some debate over which muscles are worked the most during this exercise, it certainly works your core muscle group.

Q. Have you tried the Corkscrew Pilate exercise?

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Richard V. Johnson