The Cork Screw

The Cork Screw gif

About

This Pilates move boosts your core stability and control.

How to The Cork Screw

Starting Position

1. Lie down and raise your legs vertically.

2. Your arms support your body on the sides.

Proper Form

1. Rotate while drawing small circles with your legs.

2. Change direction and repeat.

Breathing Technique

Breathe naturally while rotating.

Precautions

1. Keep your center stable so that your pelvis doesn't sway.

2. Don't rotate beyond a reasonable range.

From the Community

Share your experience, ask questions, and get tips from other athletes.

The Cork Screw Community

Join the Community →

The Cork Screw Related Reading

Myths Busted
Magnesium won't stop your muscle cramps — unless you're deficient, per a 2020 Cochrane review
Magnesium supplements are the go-to for muscle cramps — but a 2020 Cochrane meta-analysis found no reliable benefit for most people. Here's what actually matters.
Myths Busted
Coffee before a workout does help — but only if you time it right, per a 24-study meta-analysis
Pre-workout coffee can sharpen focus and cut perceived effort — but drink it too late and it steals 45 minutes of sleep, per a 2023 meta-analysis of 24 studies.
Numbers Don't Lie
Rep range almost doesn't matter for muscle growth — what 4 RCTs actually say
5 reps or 30 reps — it barely matters for hypertrophy. Here's what the evidence from 4 recent RCTs actually says about rep ranges and muscle growth.
Myths Busted
Creatine is not bad for your heart — in fact, creatine cut mortality in a 2016 meta-analysis
Think creatine damages your heart? The opposite is true. Here's what the cardiac research actually shows, per a meta-analysis of 41 controlled trials.
Numbers Don't Lie
Workout duration doesn't predict muscle growth — sets do, per a 2020 meta-analysis of 111 studies
Stop watching the clock. Muscle growth comes down to sets per workout, not minutes on the floor — according to a 2020 meta-analysis of 111 studies.
Numbers Don't Lie
RPE vs RIR: the number that tells you exactly how hard to push — backed by 4 RCTs
RPE and RIR are two ways to measure effort in real time. Here's what 4 RCTs say about which one works, when, and for whom.

Curious about a Core workout plan that includes the The Cork Screw

The Cork Screw Alternatives

Leg Raise

Cable Crunch

The Cork Screw

About

How to The Cork Screw

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

The Cork Screw Related Reading

Magnesium won't stop your muscle cramps — unless you're deficient, per a 2020 Cochrane review

Coffee before a workout does help — but only if you time it right, per a 24-study meta-analysis

Rep range almost doesn't matter for muscle growth — what 4 RCTs actually say

Creatine is not bad for your heart — in fact, creatine cut mortality in a 2016 meta-analysis

Workout duration doesn't predict muscle growth — sets do, per a 2020 meta-analysis of 111 studies

RPE vs RIR: the number that tells you exactly how hard to push — backed by 4 RCTs

The Cork Screw Alternatives

The Cork Screw

About

How to The Cork Screw

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

The Cork Screw Related Reading

Magnesium won't stop your muscle cramps — unless you're deficient, per a 2020 Cochrane review

Coffee before a workout does help — but only if you time it right, per a 24-study meta-analysis

Rep range almost doesn't matter for muscle growth — what 4 RCTs actually say

Creatine is not bad for your heart — in fact, creatine cut mortality in a 2016 meta-analysis

Workout duration doesn't predict muscle growth — sets do, per a 2020 meta-analysis of 111 studies

RPE vs RIR: the number that tells you exactly how hard to push — backed by 4 RCTs

The Cork Screw Alternatives