Pilates Swan Dive

Lie face down with legs long and hands beside your shoulders.

Lift your chest into back extension, then reach your arms forward and gently rock your body forward and back.

Reduce the rocking, support yourself with your hands, and return to the prone starting position.

This movement primarily works your spinal erectors. Focus on controlling the motion through these muscles.

Avoid throwing your neck backward or hinging all the motion through one point in your lower back.

Inhale as you lift and open your chest and exhale as you rock forward.

Focus on controlling the rocking through your abdomen and pelvis rather than increasing its height.