CORKSCREW

ADVANCED

Complementary to the Jackknife, the Corkscrew engages the same muscles, but through different body positioning. Make sure that your circle motion is slow, precise, and no larger than necessary in order to maintain maximum stability.

Lie down on the mat with your legs straight up in the air and arms down by your sides, your palms pressing into the floor.

Inhale to prepare. Exhale, and pull your navel to your spine.

Circle your legs to the left, down, around, and back to complete the circle.

Inhale, and reverse the direction.

Repeat sequence six times, alternating directions.

ANNOTATION KEY

Bold text indicates active muscles

Gray text indicates stabilizing muscles

* indicates deep muscles

DO IT RIGHT

LOOK FOR

• Keeping the navel to your spine throughout the exercise.

• Making the circles as small as necessary to maintain stability.

• Relaxing and lengthening the neck.

AVOID

• Rolling back onto your neck.

• Allowing your back to arch off the mat.

BEST FOR

• pectineus

• adductor longus

• gracilis

• tensor fasciae latae

• sartorius

• rectus femoris

• iliacus

• iliopsoas

• vastus lateralis

• gluteus maximus

• rectus abdominis

• transversus abdominis

• obliquus externus

• obliquus internus

QUICK GUIDE

TARGET

• Abdominal muscles

• Inner thighs

• Buttocks

BENEFITS

• Stretches the back muscles

• Improves balance

NOT ADVISABLE IF YOU HAVE

• Lower-back pain