Pilates
Pilates Corkscrew
Pilates Corkscrew combines an overhead rollover with controlled leg circles to train abdominal strength and control of your pelvis and spine. This full version requires experience with Pilates rollovers.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 1 min
How to do it
- Lie on your back with your legs together, extended toward the ceiling, and your arms resting beside you.
- Roll your pelvis off the mat, bringing your legs overhead with your weight supported across your shoulders and upper back.
- Lower your spine toward the mat slightly to the right of center.
- Sweep your legs downward through the center in a shallow arc.
- Circle your legs upward along your left side.
- Roll your pelvis upward to return your legs to the overhead position.
- Repeat the circle in the opposite direction.
- Finish by rolling your spine back onto the mat with your legs pointing toward the ceiling.
Form cues
- Press your arms into the mat.
- Exhale through the low part.
- Keep your shoulders level.
Common mistakes
- Swinging through the circleMake the circle smaller and slower so momentum does not pull you through the rollover.
- Arching the lower backKeep the lowest part of the circle high enough that your lower back does not pull into an arch.
- Dropping out of the rolloverLower your spine gradually rather than letting your pelvis land all at once.
Safety
Rolling too far overhead can shift weight onto your neck. Fatigue or an uncontrolled leg circle can strain your back as your spine bends and rotates.
- Practice this version only after you can perform a controlled rollover.
- Keep pressure off your neck and leave your head facing straight upward throughout.
- Use a firm, nonslip mat with clear space behind your head.
- End the set if you cannot control the descent or feel neck or back discomfort.
If you have neck or back problems, osteoporosis, or restrictions on inversions, get guidance from a physiotherapist or doctor before attempting this version.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 1–2
- Target
- 4–6 reps
- Rest
- 1 min
Count each complete circle as one rep, alternating directions evenly.