A specific Pilates core exercise, rather than a hundred traditional sit-ups, is superior for fostering functional strength. Here's a guide to perfecting it.
Ready to sculpt a killer core? I recently gave reformer Pilates a shot and fell in love with the corkscrew exercise. It's a game-changer for your abs, hitting those deep and superficial muscles like a boss.
My Pilates instructor, Anna Mounsey-Jennings of Avalon Pilates, made it clear that the corkscrew is no joke: "It'll torch your abs like nothing else." And boy, she wasn't kidding!
A few reps left me feeling the burn in my core, with my obliques and the iliocostalis lumborum (part of the erector spinae group) screaming for mercy. It's safe to say that the corkscrew might be a better option than spending hours on traditional sit-ups and crunches if you're after functional core strength.
Think of it like push-ups for your core: instead of drilling dozens of reps on your knees, mastering a flawless corkscrew exercise would be a game-changer. The only catch? The corkscrew isn't the simplest move. Anna admits it's more advanced, but with a few regressions, even beginners can build up the strength for this powerhouse exercise.
Here's a breakdown of the regressions Anna uses to prepare her clients for the real deal:
- Tabletop: Lie on your back with your core engaged and your legs in a vertical position, bent at a 90° angle. Hold this position for 20-30 seconds to build up strength.
- Tabletop with toe tap: Similar to the tabletop, but with the added challenge of lowering one leg to tap your toe on the floor and then returning to the starting position. Aim for 15 reps on each side.
- Abs curl with leg extension: This regression involves lifting your legs, arms, head, and upper back while keeping your core engaged. Lower your legs back to a 90° bend and aim for two sets of 10 reps.
- Ball pass: Lie on your back with your legs extended, holding a Pilates ball between your feet. Bring hands and feet together, passing the ball from your feet to your hands. Aim for 20 reps in total.
- Leg lower: Lie on your back with your legs extended and your lower back pressed into the floor for better core engagement. Lift your hips off the floor and slowly lower them, articulating each vertebra of your spine as it connects with the floor. Repeat for 5-10 slow and controlled reps.
Give these regressions a shot in your next core workout, and get ready to say goodbye to traditional core exercises for good!
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Exploring the world of Pilates, I discovered that the 'corkscrew exercise' is a popular choice among professionals for sculpting a strong core. To prepare for this advanced workout, my instructor, Anna Mounsey-Jennings, suggested several regressions, including the 'tabletop', 'tabletop with toe tap', 'abs curl with leg extension', 'ball pass', and 'leg lower'. These 'workouts' are not only beneficial for health-and-wellness but also foster fitness-and-exercise, especially in terms of functional core strength.
