Reverse Swan

Reverse Swan is an advanced Pilates exercise that strengthens the back, shoulders and glutes, while improving flexibility in the spine. It is often performed on a Pilates reformer, but can also be adapted for mat training. The exercise is excellent for counteracting forward-bent postures and for opening up the chest, which improves posture.

Correct execution

How to perform the Reverse Swan correctly:

1. Start lying on your stomach, with your legs straight and your arms placed on a stable surface (such as a reformer or mat).
2. Breathe in as you prepare for the movement, and on the exhale, lift your chest and head off the floor, while pulling your shoulder blades together.
3. Keeping your hips in contact with the mat or reformer, extend your arms back to lift your body into a controlled arch position.
4. Inhale again as you slowly lower yourself back to the starting position.

Common errors

Avoid these common mistakes for best results:

• Lower back extension: Engage your core muscles to protect your lower back as you lift your upper body.
• For fast movement: Perform the exercise slowly and controlled to ensure proper activation of the back and shoulder muscles.

Video Demonstrations

Watch these videos to learn the proper technique for the Reverse Swan :

Modifications and variants

Adapt the exercise to your level:

• Beginner: Start with a lower upper body lift and keep your arms on the floor for more support.
• Advanced: Perform Reverse Swan on a reformer for added challenge with greater range of motion.

Number of repetitions and sets

Perform Reverse Swan for 2-3 sets of 5-8 repetitions . Gradually increase the number as you get stronger.

Breathing technique

Inhale as you prepare to lift, and exhale as you lift your upper body. Use your breath to control your movement and stabilize your body.