- Difficulty: Beginner/Intermediate
- Equipment Needed: Ladder Barrel (I love using the Balanced Body Ladder Barrel.)
- Reps: 5-8
- Warning: May not be ideal for those with neck or back issues.
- Questions: Contact us here
Swan Prep 2 on the Ladder Barrel
Finding the Pilates Swan extension in all the right places takes time. It’s easy for our bodies to hang out in our lower back or overextend our necks. Sometimes we miss the good stuff of Swan because our knees lock out or our shoulders work into our ears. Swan Preps on the Pilates Ladder Barrel are key for training the connections and strength we need in our legs, center, arm-back connection and more. As you work the Swan Prep 1 & 2 you will learn what the legs are doing in Swan and you can practice the extension. It’s tempting to hang out in the lower back still so keep that in mind as you move. Swan Prep 2 specifically works the back of the legs and upper back extension that will be essential for the first part of Swan on the Ladder Barrel and the Reformer. As you work the strength here play with Swan 1 straight leg and then Swan.
Press hands into the head, head into the hands to connect the upper back.
Stand inside the Ladder Barrel, place the balls of the feet on the bottom rung, heels together and on the 2nd rung from the bottom (if possible). Hips on the barrel, tailbone reaching for the knees. Torso works over the barrel, interlace hands behind the head. Elbows wide and shoulders on your back. Push the head into the hands and hands into the head.
Lift the head and chest up as you work your tailbone to your knees. Legs remain bent but the back of the legs are working and pushing the feet into the rungs. Chest lifts to parallel to the floor and possibly finds extension of the upper back. Then pull the stomach in and round the back over the barrel. Repeat.
If going well try Swan 1 and then work to full Swan.
Be sure to check out more of my Pilates Ladder Barrel exercises. I want to help you continue your Pilates Ladder Barrel training!