1. Lie on your back on a mat or the floor with your legs extended upwards toward the ceiling and your arms flat on the floor by your sides.
2. Press your palms into the floor to provide stability and engage your core muscles to keep your lower back pressed into the floor.
3. In a controlled motion, begin to lower your legs towards the floor on one side of your body, keeping them straight.
4. As your legs reach just above the floor (without touching), use your core muscles to lift and swing your legs up and over to the opposite side in a semicircular corkscrew motion.
5. Continue alternating sides, ensuring your movements are smooth and controlled, using your core strength rather than momentum.
6. Keep the exercise continuous for the desired number of repetitions, focusing on engaging your abdominal muscles throughout the movement.
7. Breathe out as you swing the legs to the side and breathe in as you bring them back to the starting position.
Make sure to perform the exercise with control to avoid any jerky motions that might put strain on your lower back. The images provided illustrate the muscle engagement during the exercise, highlighting the core activation essential for correctly performing the Corkscrew.
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