Core
Seated Corkscrew
A controlled rotation movement designed to tone the obliques and improve spinal mobility without any equipment.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the floor with your knees bent and feet flat, then lean your torso back slightly until you feel your core engage.
Place your hands behind your hips for support or extend them in front of you to increase the balance challenge.
Lift your feet off the ground while keeping your shins parallel to the floor in a tabletop position.
Rotate your knees and hips together toward one side while keeping your shoulders facing forward as much as possible.
Reverse the movement to bring your knees back through the center and then rotate them to the opposite side.
Focus on exhaling as you twist and inhaling as your legs return to the starting position.
Maintain a tall spine throughout the set to prevent your lower back from rounding against the floor.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the lower back which transfers tension away from the abdominals
- Using momentum to swing the legs rather than muscular control
- Moving the shoulders excessively instead of rotating from the waist
- Holding the breath throughout the repetition
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.