- Difficulty: Beginner
- Equipment Needed: Mat (I love using the Contrology Folding Mat.)
- Reps: 3-5
- Warning: Not ideal for some low back issues.
- Questions: Contact us here
Swan Prep 1 on the Mat
Swan on the Mat in Pilates is tricky. It technically comes before Single Leg Kick and Double Leg Kick in the classical order. However, one really needs the extension those exercises provide as well as the strength of the hamstrings and glutes. So, if you’re wanting to add in some Swan but not feeling ready for the full Swan Dive starting with Swan Prep 1 on the Pilates Mat or the low Swan Prep. As this feels more possible add in Swan Prep 2. And then eventually letting go of the Swan Prep 1 and 2 for the Swan!
One really needs the extension those exercises provide as well as the strength of the hamstrings and glutes to do Swan.
Laying on your stomach place one hand over the other and under your forehead. Legs long on the mat spin your inner thighs up. It will feel like your thighs are internally rotated. However, they will be parallel. Pressing your feet down, reaching your tailbone long. Lift your frontal hip points up.
Without pushing your hip points down lift your hands, elbow and head up and forward. It’s not a big lift. Legs should remain down. Lower the head, chest, hands and elbows. Repeat. If going well, try adding the legs to the lift. The legs lifting should feel like it comes from your inner thighs and hamstrings.
If you feel your lower back pushing down start over. Remember it’s not about how high you get. Instead, focus on how long!
Be sure to check out more of my Pilates Mat exercises. I want to help you continue your Pilates Mat training!