Swan Dive

What is a Swan Dive?

A Swan Dive is an intermediate-to-advanced Pilates move that works the back, abdominals, glutes, hamstrings and inner thighs. It will strengthen the back of the body while stretching out the front of the body, making it a full-body exercise.

How do you do a Swan Dive?

  • Step 1

    Lie on your stomach with your legs together and place your hands on the mat between your shoulders and your head.

  • Step 2

    Straighten your arms to press your upper torso up from the floor. Your torso should resemble an arc.

  • Step 3

    Release your arms straight out as your body rocks forward, still maintaining the arc position of your body. As a result, your legs should lift up behind you from the mat. Make sure your inner thighs and glutes are engaged.

How do you modify a Swan Dive?

  • Swan Dive for Weak Lower Back

What are the benefits of a Swan Dive?

  • Leg Strength

  • Glute Strength

  • Back Stretch

Expert opinion

If you want to give swan dive a go, you must commit to supporting your back by keeping your abdominals pulled in, your back long and your tailbone moving toward the floor the entire time.
Marianne Baker,The Beyond Studios in Dallas

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