Swan Dive Exercise Guide
Exercise Profile
- Target
- Obliques
- Equipment
- Body weight
- Body Part
- Hips, Waist
- Primary Muscle
- Obliques
- Secondary Muscles
- Erector Spinae, Rectus Abdominis
- Intensity
- medium
- Category
- stretching
- Skill Level
- intermediate
- Estimated Calories
- 2.5
- Alternate Names
- Swan Stretch
Visualised Target Muscle Groups
Front
Back
How to: Swan Dive
- Begin seated with your legs extended in front of you.
- Bend your knees and place your feet flat on the ground.
- Point your toes and hinge your torso forward, keeping your spine elongated.
- Reach your arms forward as you bring your torso down towards your knees.
- Return to the starting position slowly and with control, engaging your core.
Common Mistakes
- Overarching the back during the dive.
- Not engaging the core, leading to instability.
- Rushing through the movements without control.
Modifications
- Perform the movement with knees bent to reduce strain.
- Limit the range of motion if flexibility is a concern.
Tips
- Engage your core throughout the movement.
- Maintain a neutral spine to prevent straining your back.
- Focus on fluid movements, avoiding jerky or sudden motions.
Swan Dive Alternatives
Tags
stretching
hips
waist
core
pilates
flexibility
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