Swan
Works Lower back abdominals, glutes
Gear Bodyweight
Family Pilates
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How to do it
- Lie face down with your hands under your shoulders and your legs long.
- Press your hips into the mat and lift your chest, lengthening the front of your body.
- Lower with control and repeat for the count.
In these plans Pilates Foundations
Related movements
Double Leg Stretch
Roll-Up
Rolling Like a Ball
Saw
Shoulder Bridge
Side Kick Series
Single Leg Circles
Single Leg Stretch
Deadlift
Back Extension
Cat–Cow
Child’s Pose
Knees to Chest
Pelvic Tilt to Bridge
Superman
Seated Good Morning- Rack Pull
- Deficit Deadlift
Ball Hyperextension
Hug a Ball
Pyramid over the Ball
Good Morning
Foam Roll Lower Back
Atlas Stone Trainer