Pilates
Pilates Swan
Pilates Swan is a facedown back extension that uses light hand support to lift your chest. It trains your back muscles and controlled movement through your spine.
- Beginner
- Compound
- Low injury risk
- Rest 30 sec
How to do it
- Lie facedown on your mat with your legs long and feet hip-width apart.
- Place your palms beside your lower ribs with your elbows pointing back.
- Gently tighten your lower abdomen.
- Lift your chest forward and upward with light pressure through your hands, keeping your pelvis on the mat.
- Lower your torso to the mat with control.
Form cues
- Keep the back of your neck long.
- Keep your shoulders away from your ears.
- Inhale up, exhale down.
Common mistakes
- Forcing the arms straightAllow your elbows to stay bent rather than pushing yourself higher than your back can comfortably extend.
- Bending only at the waistSpread the curve through your upper back instead of concentrating the movement in your lower back.
- Lifting the legsReach your toes away from your hips to keep your legs resting on the mat.
Safety
Forcing height can compress your lower back, especially as you fatigue. Pressing heavily through your hands can also irritate your wrists.
- Use a small lift for your first few repetitions.
- Stop if you feel back pinching or wrist pain.
- End the set when you can no longer lower smoothly.
If you have ongoing back, neck, or wrist symptoms, use a smaller range or ask a physiotherapist for guidance before attempting the full movement.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 1–3
- Target
- 5–8 reps
- Rest
- 30 sec
Use a slow, even pace rather than trying to lift higher on each repetition.