If you are not a fan of crunches and sit-ups which are not going to give you any bother, but are going to turn your neck into the burning area and will only give a small result, there is a kind of core move which should be given a try. This vital exercise is called the corkscrew exercise and when done, it combines both the lifting and the twisting movement which in effect directly targets and draws up the muscles of the abdomen, the obliques, and what is most interesting further down to the lower muscles of the core which are the problem of most of us.
It does not matter if you are a man of the house and a fitness enthusiast, or a regular gym-goer, because through the very simple process of selection, this move will most certainly fit right in with your list of all the core exercises you are prepared to do.
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Why Is the Corkscrew Exercise so Effective?
The corkscrew is all about having a sense of the right movement control. You will be lying on your back, and you have to do two things, firstly, raise your legs, and then, secondly, perform windmill-like movements in both directions while lifting your tailbone off the floor. That twirling movement is the point at which the entire process takes place directly — the obliques are thus brought into the picture while those six-packs are persistently trained via the positive side of the entire motion.
Unlike leg raises or crunches commonly used in exercising your stomach, when practicing corkscrews, you will need to have more control, more stability, and more of the deep core stabilizers take part in the action. Therefore, this is a great choice once you set your goal to make your core stronger and more flexible from all aspects.
The Corkscrew Exercise, Which Way Should It Be?
- Lie down on a level surface, arms at your sides, or bend your elbows slightly and put your hands behind your head.
- Raise your legs up until they are pointed straight up the ceiling, but to keep you in charge of them, slightly bend your knees.
- Suck in your stomach — the way you would do it if somebody was about to touch your belly.
- Raise your buttocks and raise your tailbone off the ground, at the same time slightly bend your legs and turn them to one of your shoulders.
- Lower your back gently, then repeat the lifting movement in the opposite direction, now you will be twisting in the other way.
- Do the exercises and rotate your body on the right and left sides; to achieve the desired number of reps or the time interval you have already set.
If you are a beginner, it is possible to do it with your knees bent since it is an easier movement. On the other hand, if you feel more confident about your skills, try to keep your legs straight and reduce the motion. Your aim is to rotate your body by using the core, not by swinging your legs.
What Muscles Are You Working?
The corkscrew workout engages all the muscles of the midsection, however, it gets more focus on:
- Rectus abdominis (the “six-pack” area)
- Obliques internal and external
- Transverse abdominis (deep core stabilizers)
- Hip flexors and glutes for balance and lift
It addresses those hard-to-get-to lower abs that are particularly hard, so it is very suitable to add this move to your weekly core sessions.
Should You Train Abs Every Day?
Simply put: not really. Just like running any other muscle group, the core muscle set needs the time to recover. Giving the adequate rhythm and demand is met, two or three times of doing abs exercises a week are enough for the strength of your core to be built and improved. The truth is that when you work out other muscle groups, your abs are also involved. They take an active part in e.g. lifting weights, walking or running, or even while standing properly.
Instead of doing your abs every day, change your focus to challenging your core in a functional way. Utilize exercises like corkscrew which challenge one’s stability and control. And then allow those muscles to recover and build up.
Can Doing This Exercise Assist In Losing Abdominal Fat?
First things first, ab exercises only shall not be able to help you to get rid of belly fat. However, the question “How to burn belly fat?” can be answered by a number of such exercises. At the same time, you should be aware that the burning of the body fat will result in abdomen definition being visible, which can be achieved through a balanced combination of a proper diet, strength training, cardiovascular activities, and smart recovery.
To be honest, even though the main benefits of training the abdominal muscles include the enhancement of your posture, balance, and athletic performance, the fat level in your body becomes lower, and hence, those muscles will be seen. It is very clear that in order for the corkscrew to tone your core and give strength to it, it must be only a part of a larger and more balanced fitness program for other muscle groups as well.
Should You Include the Corkscrew Exercise in Your Workout Plan?
Definitely! The corkscrew is a highly effective exercise for the core, whether you are exercising at home or in the gym, and it is better in a number of ways than the conventional methods. The reason for this is that it’s gentle on the back, can be done without the risk of injury, and works several muscles at the same time through a twisting movement. After a workout, perform it as an independent exercise for your abs or match it with planks, mountain climbers, or bicycle crunches for a more complete ab session.
