Swan
- Intermediate
- Pilates
The swan starts face down with your hands under your shoulders, pressing up to lift your chest into one long arc while your hips stay grounded. It trains the lower back through active extension and opens the chest at the top of the arc. Intermediate lifters use it as a warmup, cooldown or recovery flow, for reps with no equipment.
- Muscles
- Lower back, Chest
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Lie on your stomach with hands under your shoulders.
- Press up, lifting your chest into a long arc.
- Keep your neck long and shoulders down.
- Lower slowly with control and repeat.
Form cues
- Exhale as you press your chest upward.
- Keep your hips heavy and pressed to the mat.
- Let your lower back do the lifting, not your arms.
Common mistakes
- Your shoulders shrug up toward your ears. Draw your shoulders down away from your ears.
- You push mainly with your arms. Lead the lift with your lower back instead.
- Your hips rise off the mat entirely. Keep your hips pressing down into the floor.
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