The Swan Dive
The Swan Dive gif
Coach's Tips
This exercise strengthens your lower back and improves upper body control.
How to The Swan Dive
Starting Position
1. Lie face down with your hands beside your shoulders.
2. Keep your legs hip-width apart.
Proper Form
1. Lift your chest and extend your spine long.
2. Create a small swing so that the upper and lower body alternate lifting.
Breathing Technique
Breathe in when you hear it, and exhale when it goes down.
Precautions
1. Support your abdomen to prevent excessive bending of the waist.
2. Absorb the landing impact gently.
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