Corkscrew
Sculpt your core with the Corkscrew! This Pilates-inspired move targets your abs and obliques for a stronger, more defined midsection.
The Corkscrew mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Corkscrew Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Deep Core (transverse abdominis); Spinal Erectors (erector spinae)
Corkscrew Variations and Alternatives
How to do the Corkscrew
Lie on your back on a mat or the floor with your legs extended upwards toward the ceiling and your arms flat on the floor by your sides.
Press your palms into the floor to provide stability and engage your core muscles to keep your lower back pressed into the floor.
In a controlled motion, begin to lower your legs towards the floor on one side of your body, keeping them straight.
As your legs reach just above the floor (without touching), use your core muscles to lift and swing your legs up and over to the opposite side in a semicircular corkscrew motion.
Continue alternating sides, ensuring your movements are smooth and controlled, using your core strength rather than momentum.
Keep the exercise continuous for the desired number of repetitions, focusing on engaging your abdominal muscles throughout the movement.
Breathe out as you swing the legs to the side and breathe in as you bring them back to the starting position.
Make sure to perform the exercise with control to avoid any jerky motions that might put strain on your lower back. The images provided illustrate the muscle engagement during the exercise, highlighting the core activation essential for correctly performing the Corkscrew.
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Corkscrew FAQs
What muscles does the Corkscrew work?
The Corkscrew mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Corkscrew?
None. The Corkscrew is a bodyweight exercise, so you can do it anywhere.
What are some Corkscrew variations and alternatives?
Similar exercises include the Cocoon Crunch, Exercise Ball Body Saw, Sicilian Roll-Up and Somersault Stand Up.
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