The Pilatesology Encyclopedia

Swan Dive


Goals & Benefits

  • Stretch and strengthen the spine and abdominal muscles.
  • Strengthens the seat and the connection to the spine.
  • Opens the chest and encourages good posture.
  • Reverses the effects of sitting for long periods of time.

Tips & Cues

  • Make sure the abdominals are engaged and lifted off the mat to protect the low back.
  • Start with the swan prep and advance to the rocking swan dive.
  • Keep the legs together if at all possible.
  • Left from the chest and upper back muscles and keep the neck long throughout.

See our experts teach Swan Dive


Swan Dive Tips with Kim Reis

Kim Reis


Anatomy on the Mat Part 3: Swan Dive

Simona Cipriani


Swan Dive

Alisa Wyatt