Kysero
Try for free

Upper Back · Beginner

Pilates Swan

Pilates spinal-extension repetition initiated through the upper back with light hand assistance and controlled lumbar range.

View instructionsAll exercises
Back to all exercises
Pilates Swan demonstration

Exercise overview

Training details

Upper BackLower BackGlutesCore

Equipment

Bodyweight

Sets × reps

2 × 8

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie face down with hands beside the ribs and legs long behind you.
  2. 02Press the pubic bone and tops of the feet lightly into the mat.
  3. 03Lift the chest forward and up using the upper back before pushing strongly with the hands.
  4. 04Keep the shoulders away from the ears and the neck long.
  5. 05Lower with control and repeat only through a range that does not pinch the lower back.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationProne Cobra Hold

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteStability Ball Back ExtensionComparable substituteLying Back Extension with PressComparable substituteArrested Superman

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder