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

2:58

Swan Dive Tips with Kim Reis

Kim Reis

7:42

Anatomy on the Mat Part 3: Swan Dive

Simona Cipriani

4:56

Swan Dive

Alisa Wyatt