15. Swan
Pilates for Women
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37s
Lye face down on your mat with your hands right next to your chest with legs long and relaxed on the mat. Take an inhale, press your torso up off the mat until your arms are ideally straight. Exhale, slowly lower back to your starting position keeping the elbows close to your ribs.
Up Next in Pilates for Women
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16. Single Leg Kick
Lye face down on your mat propped up on your forearms. Make sure to line your elbows up directly under the shoulders. The legs are long on the mat with the knees close together. Now bend one leg at the knee and do a double kick toward the glutes and then switch legs.
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17. Double Leg Kick
Lye Face down on the mat with your head down turned to one side. Place one hand inside the other and move them as high on your back as you can with the elbows down to the side. Bend at the knees and perform three kicks toward your glutes, place the legs back down on the mat while you lift your ...
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18..Neck Pull
Lye flat on the mat with heels glued together and hands behind the neck. Inhale, lift your head, neck, and shoulders up, then exhale round over aiming your elbows toward the mat. Inhale, stack the back up toward the ceiling. Exhale, round the spine back down to the mat bone by bone.
