Swan prep pilates: how to do it at home

Do it step by step

These are the lines I say in your class, recorded for the app. Press play and move with them.

Set upLie on your front, hands under your shoulders, elbows close to your sides.

Step 1Breathe in. Press your hands down and lift your chest.

Step 2Breathe out. Lower your chest with control. Keep your belly lifted.

Feel it hereThe muscles along your spine lift your chest.

Make it easierLift only as high as your forearms allow.

Watch outKeep your neck long and look at the mat ahead of you.

Your 28-day plan unlocks one level a week. Swan prep belongs to the Foundation level, so it joins your classes in week 1. Start it on day 1.

You also do it in these quick classes:

Care for your back, 12 minutes: Give your spine twelve gentle minutes.
Flow through the classics, 25 minutes: Follow the order Joseph Pilates taught, for twenty-five minutes.

Is Swan prep good for beginners?

Yes. Swan prep sits at the Foundation level, so you meet it in week 1 of your plan. Lift only as high as your forearms allow.

How long should I do Swan prep?

In a Her Pilates class you hold Swan prep for about 45 seconds. Slow down and keep the breath steady over adding time.

What should I feel in Swan prep?

The muscles along your spine lift your chest.

What's an easier version of Swan prep?

Lift only as high as your forearms allow.

Watch her do it first, then move together while I count your breath. Your first class is free.