Pilates exercise of the month – Swan Dive

Swan Dive Julie Carolan Pilates


  • Improves spinal extension.
  • Strengthens abdominal, back and hip extensor muscles.
  • Opens up and stretches out the front of the hips.



Start lying face down with your feet turned out slightly wider than your hips.
Arms bent, hands either side on the mat at ear level,  palms down.
Take a breath in to begin.
As you breathe out, slowly pull away from the mat with your upper body, straightening the arms and looking forward.
Breathe in to hold the postition.
As you breathe out, slowly lower back down.



Work slowly lifting only as far as you can.  Move your hands further forward to reduce the amount of pressure on your lower back, if necessary.
Engage your abdominals for the full exercise to avoid straining your back.
Keep the front of your hips on the mat.



Don’t over-extend your neck, your eye-line should be straight ahead rather than up at the ceiling.
Don’t attempt this exercise if you find it difficult to engage your abdominals.

If you’re new to pilates or any other form or exercise or are injured, ill or elderly please consult your doctor before starting a new exercise regime.

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