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Swan Pilates Exercise on the Exercise Ball

Intermediate to Advanced Levels

An amazing full-body and core Pilates exercise that stretches and strengthens 
the legs, buttocks, back and arms. It also requires balance, control and coordination.

I did this exercise in the video wearing my socks because the gym floor in the exercise studio was very dirty. I recommend that you do not wear socks because with bare feet you will have better balance and control on the mat or floor for the third movement of this exercise.

How to do this exercise:

Lie on the exercise ball with hips on top, legs extended, hands beneath shoulders, hands and elbows reasonably straight and inhale as you bring belly inwards. This is your starting position.

Exhale and simultaneously bend the elbows and bring the legs towards ceiling keeping your legs extended and your spine long. Return to the starting position on the ball.

For the third movement, inhale and lower your legs toward mat (floor) while lifting your arms over your head and extending your spine.

Repeat this exercise 3 to 5 times.

Note that this exercise can also be done on a mat if you have difficulty with using a fitness ball or you don't have one.

My Swan Pilates exercise HD video on the fitness ball will demonstrate how to do this exercise:




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