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How to Do the Corkscrew in Pilates

Learn how to do the intermediate Pilates Mat exercise corkscrew from Core Pilates NYC instructor Sarah Ruback in this Howcast workout video.

Transcript

The next intermediate mat move is the corkscrew which follows right after open leg rocker.

So from here look down into your center, Madeline, and roll down to the mat. So you'll find yourself on the mat. Then bend both knees towards your chest with your arms long by your sides. Then extend both legs straight up to the ceiling with the heels together, the toes apart.

In this exercise we'll work on our obliques as well as rotation through the hips. So you'll bring your legs to the right toward me, down to the center at a 45 degree angle, to the left, and then right back to the center in a circle. Inhale, reverse the direction. Left, center, right and stop right in the middle. With breath, inhale through your nose as you circle the legs around, exhale through the mouth to put the brakes on through your belly and continue this. And exhale, come up.

So it's a little reminiscent of single leg circles from beginner because the legs are circling a bit and the breath is the same. You inhale to propel the movement, you exhale to scoop and stabilize the hips. One more time here, Madeline, exhale up. Hold it then bend your knees back in toward your chest.

Once you've completed the corkscrew, if you're working in the mat system order, you would go back to the beginner mat exercise, the saw.

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