Overview
Teaser, Corkscrew, and Side Over are the classical "deep core" exercises: each challenges the abdominals through a different movement plane — flexion and balance (Teaser), rotation (Corkscrew), and lateral flexion (Side Over). They belong late in a session, once the deep abdominal connection is established.
The three exercises:
- Teaser: on the long box, the spine rolls back and the legs extend into a balanced V.
- Corkscrew: supine with the feet in the long straps, the legs circle from the hip sockets with the pelvis anchored.
- Side Over: seated sideways on the short box, the spine side-bends over the box with the top arm reaching overhead.
Setup
- Teaser: a medium-strong setting (1 Red or 1 Green); footbar medium. Sit at the front edge of the long box, feet hooked under the footbar.
- Corkscrew: light (1 Green); footbar medium. Supine with the feet in the long straps, legs to the ceiling.
- Side Over: medium-strong (1 Red or 1 Green); footbar down. Seated sideways on the short box, feet secured under the strap.
Key Teaching Cues
- Teaser: roll up and down one vertebra at a time — no swinging into the V; balance before extending the legs.
- Corkscrew: circle only as wide as the pelvis stays quiet; reach the legs long from the hip sockets.
- Side Over: keep both sitbones on the box — the bend comes from the waist; reach the top arm long before the bend.
Common Faults
- Swinging or momentum into the Teaser V.
- Rocking the pelvis during the Corkscrew circles.
- Lifting the hip off the box in Side Over.
- Holding the breath on the effort.
Variations
- Regression: hands behind the thighs (Teaser), smaller circles (Corkscrew), smaller bend (Side Over).
- Progression: extended holds (Teaser), lowered legs (Corkscrew), deepened bend with counter-stretch (Side Over).
- Safety: Teaser is loaded flexion — substitute neutral core work for osteoporosis and acute disc conditions.