Ditch the sit-ups and try the corkscrew method — all you need is an exercise mat

The corkscrew method is a Pilates move that torches your core and keeps your workout routine interesting

By Steph Green Published August 9, 2025 9:00 AM

Black and white image of a shirtless man wearing shorts with strong abs on a black background — Dreamlens Production / Pexels

When it comes to torching your core, there are plenty of effective exercises to choose from. One that you might not yet have on your list is the corkscrew method. While the name might make you think about uncorking a bottle of wine, it’s a worthwhile move if you’re really looking to strengthen and tone up your core while still keeping your workout routine interesting and incorporating different types of exercises.

Boosting core strength provides a range of benefits, including improving your posture and your breathing. Let’s take a look at the corkscrew method, the benefits, and how to do it right to light up your core muscles.

What is the corkscrew exercise?

The corkscrew method is a classic Pilates move where you lie on your back and move your legs in a corkscrew motion.

How to do the corkscrew method:

Lie flat on your back on an exercise mat with your legs together and your arms straight down by your sides with your palms flat on the mat.
Engage your core and raise your legs up.
Rotate your legs in a corkscrew movement all the way around before lowering your legs back to the floor.

What are the benefits of the corkscrew method?

This exercise targets your deeper core muscles, including the transverse abdominis, and helps you build serious core strength over time. It’s a more advanced core movement, and you really have to engage your core to lift your legs and move them around in a controlled corkscrew fashion. It’s harder than it looks, and it doesn’t require any complicated equipment; all you need is an exercise mat.

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You’ll improve your pelvic stability, spinal mobility, posture, and rotational control.

Top tips to get the most out of this move

Try to keep the corkscrew slow and controlled rather than rushing through each circle.
You might need to buy a thicker exercise mat, such as a two-inch foam mat, if you require extra support for your spine and back.
Bringing your legs down even slower heightens the challenge.
Try to keep your shoulders anchored on the mat and your legs straight throughout the movement.
Press the palms of your hands and the back of your arms into the mat for support.
With this move, quality is more important than quantity, so focus on technique before worrying about getting through a bunch of reps.

Steph Green is a content writer specializing in healthcare, wellness, and nutrition. With over ten years of experience, she…

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