Swan Dive with a Mini Stability Ball™

Targets back and hip extensors; shoulder girdle; abdominals


  • Prone on Mat (lying on stomach), pelvis and spine neutral, legs laterally rotated (turned out) and shoulder-distance apart, arms reaching overhead with hands resting on Mini Stability Ball.


  • EXHALE to prepare
  • INHALE stabilize scapulae on back and extend spine,
    rolling Mini Stability Ball in toward torso.
  • EXHALE lengthen spine down to Mat, rolling ball away.

    Complete 5-8 repetitions

Remember to start your workout with a warmup routine.
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This exercise is an excerpt from the Easy Start Poster included FREE with the purchase of a Mini Stability Ball Power Pack.

Find more exercises in the STOTT PILATES Manual Library comprised of 10 titles that document the entire STOTT PILATES exercise repertoire.

CAUTION: Please note the following important cautions before attempting STOTT PILATES exercises. Consult with your doctor before beginning this or any other exercise program, as not all exercises are suitable for everyone. This or any other exercise program may result in injury.

If you experience pain or discomfort during exercise, stop immediately and consult your doctor. To reduce risk of injury, never force or strain during exercise.

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