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Swan

Angle-Based Images: Swan Video
Angle-Based Images: Swan Video
Angle-Based Images: Swan Video
Angle-Based Images: Swan Video
Angle-Based Images: Swan Video
Swan: Step 1
Step 1 Lie facedown on a mat with your arms bent 90-degrees at shoulder height. Press your hands into the mat and press the balls of your feet into the floor.
Swan: Step 2
Step 2 Slide your shoulder blades down the back of your ribcage. Then straighten your arms and press your torso forward, lifting off the floor as your elbows rotate inward.
Swan: Step 3
Step 3 Bend your elbows, keeping your shoulder blades wide to lower to your starting position.

Progressions & Variations

Beginner Tips

Move your shoulder blades and slide them down the back of your ribcage as you lift and open your chest.

Benefits

Stretches the abdominals and spine.

Modifications

To modify, keep your elbows slightly bent and concentrate on engaging your abdominals.

Related Exercises

  • Strength Exercises
  • Core Exercises
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