Swan Dive

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Swan Dive is one of the original Pilates exercises featured in the Return o Life through Contrology book by Joseph Pilates. This exercise strengthens back muscles and requires considerable upper back flexibility. One performing Swan Dive on the mat be careful to not hinge in the lower back. Keep your core contracted (as if you were trying to pull your navel away from an ice cube underneath your belly) and initiate back extension from the thoracic region.

Pilates Star

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Star is an advanced Pilates exercise performed on the Reformer. In order to prepare for the Star on the Reformer we can first practice it on the mat. This exercise requires complete control of the body and a strong connection to the powerhouse. Recent studies have shown that performing Star on the mat every day can improve scoliosis.