Swan Dive

Description: This fun, but challenging Advanced Pilates Mat exercise works all of the muscles on the posterior side of the body, as well as the abdominal muscles. It requires both strength and control.Start Position: Begin prone on the mat (face down) with your hands on the floor and your arms extended so that your spine and hips are in extension. ?The legs should be shoulder with apart and laterally rotated (turned out).To Perform the Exercise:_ Exhale as you release your hands from the floor and lift your arms in line with your head. ?Tighten the glutes and hamstrings to lift the legs and keep your body in the bow shape. ?This will rock you forward. ?Then inhale as you lift the arms even higher to help rock back up to the start position. ?Complete 3-5 repetitions before placing your hands back down to the floor and back to the start position.

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