Many of my clients, who are professional athletes, have turned to Pilates for strengthening their back and core.
And in my experience, the corkscrew is one of the best ways to target your obliques, abs, hips, and legs.
It requires practically no equipment, and it’s a low-impact level body exercise.
But there are a few common mistakes that could cause you some back strain, so we created this guide to help you avoid that.
What Muscles Do Corkscrews Work?
The exercise is great for targeting the muscles around your belly and, to a lesser extent, your thighs and hips.
Let’s take a closer look.
1. Abs And Obliques
You’ll feel the main tension of the exercise build up in your core muscles made up of your abs and obliques, which support both sides of your belly .
Many of my clients find it surprising that this part of their body plays a key role in supporting the lower back and spine.
It’s at the center of good posture and allows you to build a solid foundation for many other workouts and exercise movements.
2. Hips and Legs
You’ll also feel your hip flexors and hamstrings engaging throughout the exercise.
The hip flexors are a muscle group that connects your thighs with the hips and plays a vital role when you move your legs for walking and even kicking .
One way to really feel all the muscles impacted by this exercise is to do a few reps at a slow speed.
Feel the change along the sides of your abdomen and in your legs as you slowly move your legs.
Just make sure you don’t feel too much pressure on your spine.
Pilates Corkscrew Exercise Guide
Be careful to read through these instructions before you do the exercise and check the common mistakes below, as well.
These might not hurt your body straight away.
On the other side of the coin, if you keep doing the exercise wrong, then you can suffer repetitive strain injuries in your lower back and spine and may end up visiting a local physio center for some treatment and massages.
Here are the steps to follow:
- Step 1: Lie on your back using a mat with your arms alongside your body and palms facing down; your legs should be stretched out, and relax your shoulders onto the mat.
- Step 2: Stretch your legs straight up to the ceiling and feel your lower back push down onto the mat.
- Step 3: Take a deep breath and engage your abdominal area and legs to avoid a sudden build-up of pressure on the lower back during the exercise.
- Step 4: Keep your knees together and slowly allow your legs to fall to the side and then start a circular motion with the tips of your toes.
- Step 5: Maintain good neck and shoulder stability on the mat and balance yourself with your arms.
- Step 6: Focus on slowly breathing out for the first half of the circle motion and then breathe in while returning to the starting position. Repeat.
- Step 7: As you grow stronger and confident, move to the next level - challenge your body to lower the angle of the legs to each side, but don’t allow your lower back to move or lift off the mat.
Avoid These Exercise Mistakes
There is a temptation for beginners to use a bit of body momentum to make it easier.
Don’t allow this to happen, as it won’t help you gain more strength and can also cause some spinal pressure.
I also sometimes see people flex their hips and knees to get a few more reps in.
Again, avoid that and make sure you stick with quality workouts over quantity.
Finally, keep the tips of your toes pointing straight up and challenge yourself to keep the legs together.
When your legs flare out or move apart, you won’t get the same impact from the work you put in.
If you’re in doubt about any of it, talk to a personal trainer or pilates instructor for more direction and some variations.
Do Corkscrews Cause Back Pain?
No, corkscrews don’t cause back pain if you stick to good form. Make sure your arms don’t move by your side to provide stability and that your legs stay close together. Also, avoid using momentum with your legs, as this can increase spinal pressure.
Is the Corkscrew Difficult for Beginners?
No, the corkscrew exercise isn’t difficult for beginners. The biggest problem might be keeping your legs straight and together.
This requires some flexibility and stretching in the legs muscles, but your body will gradually adapt to the move.
Have You Given Corkscrew A Try?
It’s a great way to work on that belly fat with little more than a yoga mat to get you started.
As you grow a lot stronger and gain control over the move, you can add some variations and modifications that further challenge the muscle groups along the side of your belly.
Do this on a regular basis and see how your body responds. And remember to send us some feedback about how it worked out for you.