Corkscrew!
This exercise is a great, classical Pilates mat exercise that challenges the deep transverse, as well as obliques while adding an additional shoulder stability challenge. There are many versions of this exercise ranging from beginner/intermediate to advanced. This version is geared towards an intermediate level.
Starting position:
This exercise is a great, classical Pilates mat exercise that challenges the deep transverse, as well as obliques while adding an additional shoulder stability challenge. There are many versions of this exercise ranging from beginner/intermediate to advanced. This version is geared towards an intermediate level.
Outline of the movement:
The legs are going to start straight extended towards the ceiling. They will make a half circle moving from one side, dipping down in the center, and scooping up the other side returning to the starting position.Starting position:
Lie on your back with your shoulders away from your ears, your ribs and shoulders sinking into the mat, and arms along your sides, palms down. The legs are extended long towards the ceiling. The inside line of the legs knits together so the legs will move as a unit. Keep all of your vertebrae down on the mat and the bellybutton pulled in towards your spine.
Legs extend to the side:
Legs extend to the side:
Start with an inhale to prepare. Exhale and reach the legs to the right with the motion of a windshield wiper. Feel your left obliques engage grounding your left hip into the mat. Start with a small reach to the right. The half circle motion can get bigger as you gain strength. Your spine and the back of your upper arms stay planted on the mat keeping your upper body stable as you pull your bellybutton back towards your spine.
Legs Circle Down:
The legs continue on the half circle path by moving through center legs extending no lower than 45 decreed above the mat. Check in with your shoulders, arms, and spine. Everything should remain flat on the mat with the bellybutton pulling back towards your spine. Try to complete the exhale just as you reach the center line. Take another inhale.
The legs continue on the half circle path by moving through center legs extending no lower than 45 decreed above the mat. Check in with your shoulders, arms, and spine. Everything should remain flat on the mat with the bellybutton pulling back towards your spine. Try to complete the exhale just as you reach the center line. Take another inhale.
Your legs will continue up reaching towards your left side now as you exhale again. Your legs reach towards the left now grounding through your right oblique still grounding your spine and shoulders into the mat. Feel your bellybutton pulling back towards the spine and a scooping feeling in your low abs as you continue back towards the center line.
Repeat the whole exercise 4 times in each direction (reversing the circle). Enjoy!
