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Exercise of the Month: Swan Dive

Want to work on your posture and tone your glutes? Merrithew Lead Instructor Trainer and co-founder of Merrithew Licensed Training Center, Breathe Pilates, Singapore —Thicha Srivisal— takes you through this challenging yet rewarding Swan Dive exercise on the mat from the STOTT PILATES® Intensive Mat-Plus(IMP) course.

“The Swan Dive is an excellent exercise to strengthen the back muscles and promote improved posture. I have shown two versions. One is the original exercise from the STOTT PILATES IMP course and the other is the modified version on the Reformer,” Thicha says.

The Swan Dive exercise is a dynamic movement that primarily targets the back muscles, glutes, and hamstrings. This exercise offers several benefits:

Strengthening the back muscles: target the muscles along the spine, including the erector spine, which helps in improving back strength and stability.

Improved posture: correct and maintain better posture by strengthening the muscles that support the spine.

Enhanced flexibility: this exercise involves extending the spine, which can help increase flexibility in the back and improve overall mobility.

Toning glutes and hamstrings: engage the glutes and hamstrings, to tone the muscles in this area.

Core activation: engaged the core muscles to stabilize the torso, contributing to core strength and control.

Stress relief: boost stress relief and relaxation by encouraging focused breathing and body awareness.

Balance and coordination: performing the Swan Dive requires coordination and balance, which can enhance overall body awareness and control

Pro tip: As with any exercise, it's essential to perform the Swan Dive with proper form and under the guidance of a qualified instructor, especially if you are a beginner or have any pre-existing back issues. If you have any health concerns or medical conditions, it's a good idea to consult with a healthcare professional before starting any new exercise regimen.

Enjoyed working out with Thicha?

Check out her upcoming courses and workshops here.

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