Pilates
Pilates Modified Corkscrew
The Pilates Modified Corkscrew uses small circles of both legs while you lie on your back. It trains your abs and obliques to control your trunk without rolling your pelvis off the mat.
- Beginner
- Compound
- Low injury risk
- Rest 30 sec
How to do it
- Lie on your back with your arms beside you, palms down.
- Raise your legs together above your hips with your knees slightly bent.
- Move both legs a short distance to your right.
- Sweep your legs in a small arc away from your chest toward your left.
- Bring your legs back above your hips to complete the circle.
- Perform the next circle in the opposite direction.
- Lower your feet to the mat with your knees bent to finish the set.
Form cues
- Keep your ribs settled.
- Let your neck stay relaxed.
- Exhale through the lower arc.
Common mistakes
- Circling too lowKeep the lower part of the circle higher if your lower back starts to arch.
- Swinging through the circleUse an even pace slow enough to pause anywhere along the path.
- Legs drifting apartMove your knees and ankles together as one unit.
Safety
Large circles or fatigue can pull your lower back into excessive arching or twisting, causing discomfort or strain.
- Start with a small circle before testing a wider range.
- Bend your knees more if straight legs are difficult to control.
- End the set if you cannot maintain your trunk position or feel back or hip pain.
If you have ongoing back or hip symptoms, ask a physiotherapist whether this movement is appropriate before trying it.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 30 sec
Count each complete circle as one rep, alternating directions equally.