How to Do the Pilates Corkscrew

The Corkscrew is a classical Pilates mat exercise that uses your core to lift your legs and move them in a controlled, circular motion. The result is an ab-building exercise that meets you where you are and can be modified to be more or less challenging. 

Learn how to do a Corkscrew with Alo Moves Pilates instructor Tela Anderson by following the steps below, then put them into practice in her Classical Pilates Sequence class. 

Benefits of the Pilates Corkscrew

  • Strengthens your abdominals 

  • Massages your lower back 

  • Stretches your hip flexors  

 

How to Do the Pilates Corkscrew

 
 
 

  1. Lie down on your back with your arms by your side and palms facing down. Lift your legs straight up to the sky with your toes pointed up. 

  2. Lift your hips and swing your legs over your head to a high diagonal, then roll down to the mat on the right side of your spine.  

  3. Circle your legs down and over to the left, then roll up to a high diagonal again. Roll down on the left side of your spine. 

  4. Circle down, over to the right, and up. Repeat. 

 
 
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