Swan Dive Pilate

Positioning:

1. Starting Position:
- Lie face down on the mat.
- Your legs should be extended straight behind you, with your feet hip-width apart.
- Place your hands under your shoulders, fingers pointing forward.

Movement:

2. Engaging the Core:
- Before beginning the movement, engage your core muscles by drawing your belly button towards your spine.

3. Lifting the Upper Body:
- Inhale and slowly lift your upper body off the mat, using your back muscles.
- Keep your elbows slightly bent and close to your sides.
- Your gaze should be forward, slightly lifting your head, but do not strain your neck.

4. Lowering the Body:
- Exhale and gently lower your upper body back down to the mat.
- Maintain control throughout the movement to prevent any sudden jerks.

5. Adding the Dive:
- As you lift your upper body, start to extend your arms and legs upward. Imagine diving forward as you switch the lift into a more dynamic movement.
- Your arms should reach forward while your legs lift a bit off the mat.

6. Repetition:
- Repeat this lifting and lowering motion for about 6-8 repetitions, moving smoothly and with control.
- Focus on fluidity, as if performing a graceful dive.

7. Cool Down:
- After the repetitions, lower your body back down and relax on the mat, arms stretched out in front and head turned to one side.
- Take a few deep breaths before transitioning to your next exercise.

Tips:

- Keep your movements slow and controlled to maximize benefits and reduce the risk of injury.
- Listen to your body; if you feel any discomfort in your back, reduce the range of motion or take a break.