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How To Teach The Cork Screw Joseph Pilates Exercise
Position: 10 of 34
Previous Position: Rocker With Open Legs
Next Position: Saw
Also Known As: n/a
Category: Pilates Matwork
Level: Intermediate
Benefits: Strengthen abs and shoulders. Pelvis stabilisation.
Precautions: Back injury.
6 Teaching Steps For Cork Screw Pilates Exercise
Step 1) Back
Lie on your back. Press arms into the mat.
Step 2) Lift
Legs together. Lift legs straight to the ceiling.
Step 3) Roll Over
Roll over bringing legs parallel to the floor, with hips and feet level.
Step 4) Roll Down
Inhale, shift both legs to the right and roll down through the right side of the back.
Step 5) Circle
Exhale, circle your legs around and roll over through the left side of the back, returning legs to start.
Step 6) Reverse
Reverse sides.
4 Top Teaching Tips For Cork Screw Pilates Exercise
Tip 1: Belly Button
Make a few extended “exhales” to suck your belly button down toward your spine. Keep your belly button sucked in throughout. To make sure you take the pressure off your spine, feel the belly button getting sucked in even more as you bring your legs around and up to the start position. If you are doing the “sucked-in belly button” correctly, there won’t be an arch in your back because your back will stay pressed into the mat.
Tip 2: Leverage
If your lower back comes off the mat it means your legs are too low. That puts pressure on your spine (not good). To make sure you use your core (instead of your spine) lightly press the backs of your arms on the mat for leverage.
Tip 3: Momentum
The legs move from your abdominal muscles (not momentum or gravity).
Tip 4: Relaxed Chest
Keep your chest relaxed. If you feel your chest pressing hard into the mat, allow it to completely relax. The pressure comes 100% from the abdominal muscles.
10 Modifications For The Cork Screw Pilates Exercise
9 Beginner Modifications For The Cork Screw Pilates Exercise
Beginner Modification 1: Arm Press
Press your arms into the mat for support and leverage. The stronger your core gets the less you need to press your arms into the mat.
Beginner Modification 2: Legs Bent
Bending your legs requires less core strength.
Beginner Modification 3: Pendulum Legs
Move your legs and hips side to side, instead of in a circle (“pendulum legs”) to reduce pressure on your hip flexors.
Beginner Modification 4: Ankle Circles
Ankle Circles Exercise
Beginner Modification 5: Bridge Leg Up
Bridge Leg Up Exercise
Beginner Modification 6: Bridge Leg Up Wall
Bridge Leg Up Wall Exercise
Beginner Modification 7: Bridge Chair
Bridge on a chair exercise
Beginner Modification 8: Bridge Swiss Ball
Bridge on a Swiss ball exercise
Beginner Modification 9: Foam Foller
Legs up on a foam roller exercise
Advanced Modification For The Cork Screw Pilates Exercise
Advanced Modification: Legs Lower
Lower your legs further, though if this causes strain in your lower back it will do you more harm than good.
Free Joseph Pilates Lesson PlanÂ
You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
The 34 Joseph Pilates ExercisesÂ
Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…
Bicycle, Boomerang, Control Balance, Cork Screw, Crab, Double Kick, Double Leg Stretch, Hip Twist, Hundred, Jack Knife, Leg Pull, Leg Pull Front, Neck Pull, One Leg Circles, One Leg Kick, One Leg Stretch, Push Up, Rocker With Open Legs, Rocking, Roll Over, Roll Up, Rolling Back, Saw, Scissors, Seal, Shoulder Bridge, Side Bend, Side Kick, Side Kick Kneeling, Spine Stretch, Spine Twist, Swan Dive, Swimming, and Teaser.
Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…
- Hundred
- Roll Up
- Roll Over
- One Leg Circles
- Rolling Back
- One Leg Stretch
- Double Leg Stretch
- Spine Stretch
- Rocker With Open Legs
- Cork Screw
- Saw
- Swan Dive
- One Leg Kick
- Double Kick
- Neck Pull
- Scissors
- Bicycle
- Shoulder Bridge
- Spine Twist
- Jack Knife
- Side Kick
- Teaser
- Hip Twist
- Swimming
- Leg Pull Front
- Leg Pull
- Side Kick Kneeling
- Side Bend
- Boomerang
- Seal
- Crab
- Rocking
- Control Balance
- Push Up
