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How To Teach Swan Dive Pilates Exercise
Position: 12 of 34
Previous Position: Saw
Next Position: One Leg Kick
Also Known As:
Category: Pilates Matwork
Level: Intermediate
Benefits: Strengthen back and hip extensors.
Precautions: Back injury.
6 Teaching Steps For Swan Dive Pilates Exercise: Infographic
Step 1: Stomach
Lie on your stomach with your legs together. Hands by your head.
Step 2: Abdominals
Lift abdominals away from the floor while sending tailbone to the floor.
Step 3: Hands
Press through hands into Swan, maintaining a long spine and lengthened neck. Release arms to the side as the body rocks forward.
Step 4: Arc
Maintaining the arc position of the body, the legs will lift up.
Step 5: Rock
Rock back onto the thighs, lifting the chest, and maintaining extension and arc position of the body.
Step 6: Repeat.
Return to the start position and repeat.
5 Top Teaching Tips For Swan Dive Pilates Exercise
Tip 1: Rocking Chair
Create a mental image of the head, torso and hips in the form of a rocking chair, rolling on the mat.
Tip 2: Rolling Forward
When rolling forward, tense the extensor muscles of the hip, lift your legs up and move your body weight forward to bring the chest to the mat.
Tip 3: Swan Dive for Weak Lower Back
If you have a weak or injured lower back, try this move on top of a Bosu Ball or Bolster to shift the work toward your upper back instead.
Tip 4: One Arm & Opposite Leg
If you’re having trouble lifting both arms and legs at the same time, alternate between lifting one arm and the opposite leg.
Tip 5: Rocking Chair
Create a mental image of the head, torso and hips in the form of a rocking chair, rolling on the mat.
3 Beginner Modifications For Swan Dive Pilates Exercise
Beginner Modification 1: Swan Dive For Prenatal
If you’re expecting, practice a modified Swan Dive. Begin on all fours with hands under shoulders and knees under hips. Raise one arm and opposite leg to shoulder height. Hold briefly. Come back to starting position. Alternate and repeat.
Beginner Modification 2: Swan Dive for Weak Lower Back
If you have a weak or injured lower back, try this move on top of a Bosu Ball or Bolster to shift the work toward your upper back instead.
Beginner Modification 3: Swan Dive To Loosen Tight Hips
If you have tight hips, modify the position by only lifting your upper body.
4 Advanced Modifications For Swan Dive Pilates Exercise
Advanced Modification 1: One Arm & Opposite Leg
If you’re having trouble lifting both arms and legs at the same time, alternate between lifting one arm and the opposite leg.
Advanced Modification 2: Advanced Swan Dive
To make Swan Drive more challenging, reach the right arm and right leg at the same time while keeping the left side of the body anchored to the floor. Hold. Switch sides.
Advanced Modification 3: Limit Forward Tilt
Use abdominal muscles to maintain the stability of the spine and limit the forward tilt of the pelvis to prevent pain in the lumbar spine.
Advanced Modification 4: Intended Position
In the intended position, use the spine extensor muscles to lift the chest, and leg extensor muscles to raise the legs off the mat.
Free Joseph Pilates Lesson Plan
You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
The 34 Joseph Pilates Exercises
Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…
Bicycle, Boomerang, Control Balance, Cork Screw, Crab, Double Kick, Double Leg Stretch, Hip Twist, Hundred, Jack Knife, Leg Pull, Leg Pull Front, Neck Pull, One Leg Circles, One Leg Kick, One Leg Stretch, Push Up, Rocker With Open Legs, Rocking, Roll Over, Roll Up, Rolling Back, Saw, Scissors, Seal, Shoulder Bridge, Side Bend, Side Kick, Side Kick Kneeling, Spine Stretch, Spine Twist, Swan Dive, Swimming, and Teaser.
Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…
- Hundred
- Roll Up
- Roll Over
- One Leg Circles
- Rolling Back
- One Leg Stretch
- Double Leg Stretch
- Spine Stretch
- Rocker With Open Legs
- Cork Screw
- Saw
- Swan Dive
- One Leg Kick
- Double Kick
- Neck Pull
- Scissors
- Bicycle
- Shoulder Bridge
- Spine Twist
- Jack Knife
- Side Kick
- Teaser
- Hip Twist
- Swimming
- Leg Pull Front
- Leg Pull
- Side Kick Kneeling
- Side Bend
- Boomerang
- Seal
- Crab
- Rocking
- Control Balance
- Push Up
