Corkscrew (Pilates)

Lying with the legs together pointing at the ceiling, you circle both legs as one, down one side, across the bottom and up the other, while the shoulders stay grounded.

Leg circles (Pilates) family

Corkscrew (Pilates)

Standard option

Lying with the legs together pointing at the ceiling, you circle both legs as one, down one side, across the bottom and up the other, while the shoulders stay grounded.

DemandHard

Equipment requiredFloor space

Muscle focusAbs · Hip flexors · Adductors

Written instructions available. A verified 3D demonstration has not been built for this variation.

Source-researched guide. Clinical review is pending.

How to move

Lie with your arms by your sides, legs together pointing at the ceiling.
Breathe in and take both legs to the right, circling down.
Breathe out, sweep across the bottom and up the left side back to the top.
Reverse the direction.
Beginners keep the pelvis on the mat; in the advanced classical form the hips lift, as in the roll-over.

Form cues

Move the legs as one.
Keep the circle small enough that your back stays on the mat.
Avoid: the shoulders lifting or the legs separating.

Practice and cautions

3 each direction. A suggested starting point. No trial has tested this move on its own.

The advanced form, with the hips lifted, puts weight toward the neck and shoulders: avoid it with a neck problem. Stop if your lower back arches or hurts. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs. Also: Hip flexors, Adductors.

Equipment

None: body weight and floor space.

Level

Advanced. See the easier and harder options above.

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Double straight-leg stretch (Pilates lower lift) demonstrated on the 3D figure

3D demoDouble straight-leg stretch (Pilates lower lift)Advanced · No equipment

Double-leg stretch (Pilates) demonstrated on the 3D figure

3D demoDouble-leg stretch (Pilates)Intermediate · No equipment

Half roll back (Pilates C-curve roll back) demonstrated on the 3D figure

3D demoHalf roll back (Pilates C-curve roll back)Beginner · No equipment

Hundred (Pilates) demonstrated on the 3D figure

3D demoHundred (Pilates)Intermediate · No equipment

Roll-up (Pilates) demonstrated on the 3D figure

3D demoRoll-up (Pilates)Intermediate · No equipment

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Questions people ask

What muscles does the Corkscrew (Pilates) work?

Mainly the abs, with help from the hip flexors and adductors.

What equipment do I need for the Corkscrew (Pilates)?

No equipment: your body weight and a little floor space.

Is the Corkscrew (Pilates) good for beginners?

It is an advanced move. Build up to it with the Single-leg circle (Pilates one leg circle) first.

What is an easier alternative to the Corkscrew (Pilates)?

Try the Single-leg circle (Pilates one leg circle). Both are written steps in the same progression.

How do I make the Corkscrew (Pilates) harder?

Progress to the Hip twist (Pilates hip twist with stretched arms), or add load, range or slower lowering once your form is solid.