Pilates Ball Exercise: The Swan

Video Transcript

"The stability ball can also be used in extension exercises. We're going to be using it in swan. Come down onto the mat and allow yourself to come down like this. Bring both hands onto the ball, take a nice inhale and exhale, pull the ball forward as much as you can. Inhale, come down all the way low. Exhale, curl up forward, as much as you can. Inhale, lower. Remember, in this exercise you're always closing the rib cage as you come up. So, exhale, close that rib cage, come up as high as you can. Inhale, lower. You can also do this with one arm and the other arm behind your back. Take a nice inhale, head always in line with the spine. Exhale, close the rib cage and come up. Inhale, lower. Exhale, lift. Inhale, lower. Your goal is to bring the ball as close to you, as possible."