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How to Do the Swan Dive Pilates Move for a Sexy Legs Workout

Learn how to do the swan dive Pilates move from personal trainer Mindi Smith in this Howcast sexy legs workout video.

Transcript

Another great Pilates move is called the ‘Swan Dive’. So basically what you’re going to do is, you’re going to get down on your stomach. So you want to have your hands out in front of you, you want to have your legs straight, and your legs a little bit wider than hip width. Slightly point your toes outward so your knees are slightly pointed out. What you’re going to do is, you’re going to lift yourself up off the ground and you’re doing this movement with your back; you’re not using all your arm strength to move yourself up. Now you’re going to keep that curvature in your back as you come down, and as you come down, you lift one leg up. Then come back up and the same thing other side. Up, and then we’re going to do both legs. Up, just like that. Now you want to make sure that you don’t have any pain in your back. If you have pain in your back, you might want to lessen the arch in your back, and not have such a range of motion. So, basically, let’s try it one more time. So we’re down, up, again and both and there you go. That’s a great Pilates move for sexy legs.

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