How to Do Pilates Corkscrew Exercise - part of the women's fitness video series by GeoBeats.
Hello, we're Katherine and Kimberly Corp. We own Pilates on Fifth in New York City, and we would like to show you the Pilates exercise, Corkscrew. Now this is an advanced exercise. So we're going to go ahead and have Kimberly lay on her back. And there are a lot of things that can go wrong here. We'll try to go through everything, but, so listen well. From here she's going to make sure that she brings her hip bones closer to her ribs, really pulling in the abdominal muscles. Flattening your back towards the mat, it may or may not touch. That's ok, that's more of an anatomical thing. She's going to lift one leg into table top and the exhale lift the other leg into table top, and then stretch your legs out on a high diagonal and starting as low as you can maintain this connection nice and strong. So on the inhale she's going to send her legs overhead, keeping the shoulders nice and wide. Now on the exhale as she rolls down, she's going to roll down one side of a spine, its like a boat, rolling down this way. So she's going to roll down. Now when her pelvis hits she's going to circle her legs, and then she's going to roll up the opposite side of her spine. Now she's going to roll back the other way. Rolling down the left side of her spine the leg circle, and inhale rolling up the right. Keep going while I talk. So here is your... Think of a boat, lifting one way and lifting the other way. Its not rotating. So think that your spine is the keel of the boat, and you just merely go from one side to another. You don't want rotation. Can you show a rotation here? Don't do it. So she's shifting here, that's really really bad for your spine, so don't do that. So you're merely just biasing the weight to the right side of the spine as you roll down. And then the legs circle at the bottom, and then you're biasing the weight to the left side of the spine as you roll up. And then she'll do one last one, biasing the weight to the left side as she rolls down and inhale. Rolling up all the time of course not going up on the neck, that is very very important. And then to finish nice and straight, rolling down, one vertebrate at a time, and reaching the leg long. And now she'll bend her knees, and take one leg down and then the other leg down. And that is the Pilates exercise, Corkscrew.
