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How to do Swan Dive Graceful Rock:

• Step 1: Lay down on your stomach with your arms out to your side with your elbows bent so that the palms of your hands are up by your shoulders.
• Step 2: Pull your abdominal muscles tight, inhale, and then slowly push yourself up with your arms.
• Step 3: Keeping your back arched you are going to exhale and then lower your upper body back downwards. As you do this you are going to lift your right leg up in the air.
• Step 4: You are going to push yourself back up and repeat the same motion this time lifting your left leg up as you go back down.
• Step 5: On your third repetition you are going to push your upper body back up and as you lower it down you are going to lift both legs off the ground.
• Step 6: Repeat this motion for the desired amount of repetitions. Right leg, left leg, and then both legs. Once you have done all three that completes one repetition.

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Muscles Worked

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Details

swan dive graceful rock is a pilates exercise that primarily targets the lower back and to a lesser degree also targets the abs, glutes, hamstrings, hip flexors and middle back ...more