I had the pleasure of attending my first reformer Pilates class a couple of weeks ago and discovered a multitude of novel ways to strengthen my core. One in particular left its mark on me—the corkscrew exercise.
It involved lying on my back, lifting my hips off the deck and, keeping my legs extended, drawing a large circle with my feet. "It's a killer," says Pilates teacher Anna Mounsey-Jennings of Avalon Pilates. "It'll fire up your abs like nothing else."
She wasn't lying. A few reps were enough to trigger all the deep and superficial muscles of my core, including those running down the sides of my torso (the obliques) and around my lower back (the iliocostalis lumborum of the erector spinae group).
In fact, I'd wager a few reps of the Pilates corkscrew move would be better than hammering out dozens of sit-ups and crunches if your aim is to build functional core strength. It's a bit like push-ups for pressing strength. Instead of persisting with countless reps on your knees, you'd be better off mastering a flawless hand-release push-up.
The only issue with the corkscrew is its complexity. It is, Mounsey-Jennings admits, rather advanced. However, with a few regressions you can build up the strength to perform this peerless abs exercise with good form. In the video below the Pilates teacher shares how she prepares for the real deal with three regressions, and I've added a couple more that she's provided for absolute beginners.
Give them a try in your next abs finisher.
How to do the Pilates corkscrew exercise
This move can also be performed on a workout bench, holding the edge of the bench for added stability in a similar way that Mounsey-Jennings is using the reformer bed. With this added support, lift your hips as you sweep your legs around for an added core challenge.
No bench? Here's how to execute the move when flat on the floor.
- Lie on your back with arms out to your sides, palms down for support.
- Hold a Pilates ball between your feet and press your lower back into the floor to engage your deep core muscles.
- Keeping your core engaged throughout, raise your legs and sweep them out to your side, then arc them around your body in a sweeping circular motion back to the start.
- Now, reverse the direction to arc your legs around your body and back to the start again.
- Repeat, aiming for 4-5 reps each side.
Pilates corkscrew regressions
The first two regressions are Mounsey-Jenning's suggestions for beginners. The final three feature in the Instagram post above.
1. Tabletop
- Lie on your back and press your lower back into the floor to engage your deep core muscles.
- Keeping your core engaged throughout, lift your legs off the floor so your thighs are vertical and bend your knees to 90˚.
- Keep your arms by your sides, spine neutral and neck relaxed.
- Mounsey-Jennings recommends holding this position for 20-30 seconds.
2. Tabletop with toe tap
- Lie on your back and press your lower back into the floor to engage your deep core muscles.
- Keeping your core engaged throughout, lift your legs off the floor so your thighs are vertical and bend your knees to 90˚. Keep your arms by your sides, spine neutral and neck relaxed.
- Keeping a 90° bend in your knee, slowly lower one leg to lightly tap your toe on the floor then return it to tabletop position.
- Repeat with the other leg, alternating sides with each rep.
- As each leg lowers, ensure your core remains tight and your lower back stays pressed into the floor.
- Mounsey-Jennings says aim for 15 toe taps on each side.
3. Abs curl with leg extension
- Lie on your back holding a Pilates ball between your feet and press your lower back into the floor to engage your deep core muscles.
- Keeping your core engaged throughout, lift your legs off the floor and bend your knees 90˚.
- Lift your arms, head and upper back, and keep them raised.
- Slowly extend your legs, then return to a 90° bend in your knees.
- Mounsey-Jennings suggests performing two sets of 10 reps.
4. Ball pass
- Lie on your back with your legs extended, holding a Pilates ball between your feet.
- Press your lower back into the floor to engage your deep core muscles, then raise your legs and arms bringing your hands and feet together, passing the ball from your feet to your hands.
- Lower your legs and your arms behind your head until both are approximately at a 45° angle with the floor.
- Bring your hands and feet together and pass the ball from your hands to your feet and lower your arms and legs again to complete the rep.
- Aim for 20 reps in total, says Mounsey-Jennings.
5. Leg lower
- Lie on your back with your legs extended, holding a Pilates ball between your feet, with arms out to your sides, palms down for support.
- Press your lower back into the floor to engage your deep core muscles, then raise your legs overhead, lifting your hips off the floor so that only your upper back and arms are in contact with the floor.
- From here, slowly lower your legs, focusing on the articulation of each vertebra of the spine as it reconnects with the floor.
- Continue until your legs are fully extended, then repeat.
- Mounsey-Jennings recommends aiming for 5-10 slow and controlled reps.
