Goodbye, sit-ups! I'm doing the 'corkscrew' exercise to sculpt strong abs — and you should too
If I say ab workout, the chances are you'll immediately think of crunches and sit-ups, yet research has shown time and time again that these exercises aren't the best when it comes to sculpting a strong and stable core. I'm 16-months postpartum, so strengthening my midsection is about far more than just building visible abs — it's about toning and strengthening the muscles I use every time I bend down to scoop up my toddler, or carry him around on my hip.
But what should you be doing instead? According to the experts, the corkscrew exercise is the equivalent of doing hundreds of crunches. It's a Pilates exercise that works all of the muscles in your midsection, as well as stretching the back, and improving spinal mobility. Sound too good to be true? Read on to find out how to do it, and what happened when I added it to my routine for a week.
The corkscrew exercise is an advanced Pilates move, which works your lower abdominals and oblique muscles, as well as stretching the back. It can be done with zero equipment, although you'll probably want to lie on a yoga mat for this one.
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Here's how to do it:
It's worth mentioning that this is corkscrew level three — the most advanced version of the exercise. As with all Pilates exercises, there are three different levels: beginner, intermediate, and advanced. You should be able to do strong repetitions before progressing.
How to do a corkscrew level one:
How to do a corkscrew level two:
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If you're new to Pilates, or you're returning to exercise following an injury or pregnancy, it's always a good idea to chat to a professional before taking on a new workout routine. Even if you've been practicing Pilates for years, don't jump in with corkscrew level three before making sure you've mastered levels one and two.
Keen to find out more and really test the strength of my core, I unrolled my exercise mat and got to work. I've been practicing Pilates for the past fifteen years, and even did an intensive week-long Pilates course in Thailand, but the corkscrew isn't an exercise I frequently come across in my Pilates workouts. I started with level one, which helped me get used to the feeling of circling my legs while keeping my hips stable.
After a day or so, I progressed to corkscrew level two, using my abdominal muscles to crunch my legs up off the floor. I had to really think about squeezing my abs and zipping up through my pelvic floor — something that is often weakened following childbirth. I have tight hamstrings, so I found I had to keep a slight bend in my knees throughout the exercise. I also found I had to really think about keeping my pelvis stable as I lifted my legs off the floor.
Finally, in the last few days of this challenge, I progressed to corkscrew level three, and wow, this exercise is no joke. There's a lot to think about, and a lot going on as you circle and lift your legs, but I felt this in every muscle in my midsection, as well as down the backs of my arms. Like most Pilates exercises, the slower you move, the harder this move becomes — it's all about moving with complete control. It won't leave you a sweaty mess, but if you're looking for an ab exercise that'll torch your core, give this one a go.
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