Corkscrew
The Pilates corkscrew: lying on the back with the arms out, the joined straight legs circle over the body, dipping to one side, sweeping low and rising over the other.
How to do it
Setup
Lying on the back, arms long on the floor out to the sides, legs together and raised straight over the hips.
Steps
- Tip the joined legs toward one side, keeping the shoulders down.
- Sweep them down and around through the middle and up the other side.
- Reverse the circle each time, the belly steering it.
Common mistakes
Legs separating as they circle: squeeze the inner thighs together. Circles bigger than the lower back can hold: keep them small until the back stays down. Shoulders lifting off the floor: press the arms into it.
Breathing
Inhale starting the circle, exhale finishing it.
