How to Do the Corkscrew Exercise in Pilates

The goal of the "corkscrew" exercise in Pilates is to control and smooth the movements of your legs. The following steps describe the basic corkscrew, which you'll use throughout your Pilates workouts.

Instructions

1. Lie on the mat in the beginning Pilates position. Your navel should be pulled in, and your spine must be in the neutral position. Take a few breaths. Press your shoulder blades into the mat with your arms at your side and remain this way throughout the exercise.

2. Lift your legs until they are straight up in the air. Bend your knees slightly. Let your feet point toward the ceiling.

3. Move your feet slightly to the left. Inhale slowly, and then move your legs while you exhale, rotating them clockwise in a small circle.

4. Continue to make continually larger circles with your legs until feel off balance. Tighten the circle once you start to lose balance and continue rotating. Maintain control of your legs while your upper body remains largely still.

5. Stop your feet when they are back in the initial position. You may want to do this after each circle in the beginning, but you can use the middle point as a breathing mark once you are more comfortable with the exercise.

6. Rest and do the corkscrew in a counter-clockwise motion. As you improve, you can attempt larger circles from the beginning to make the workout more strenuous.

Tips & Warnings

• There is no need to attempt a really fast circle. The point of the exercise is fluidity. Slower motions create more resistance and keeps the movement more fluid.

• Do not arch your back while doing this exercise. If you arch your back, you can cause damage.