Blog Post - News, Views and Tips

Exercise of the Week – Prone Swan

Target Muscles: Upper & Lower Back and Buttocks.

Prone Swan 01 - Pro:Kinesis Personal Training, High Wycombe

Start by laying face down across the stability ball, with the ball positioned under your stomach and feet hip width apart for balance, as shown.

Prone Swan 02 - Pro:Kinesis Personal Training, High Wycombe

Then placing your arms by your sides and keeping your legs straight, raise your upper body and head, drawing your shoulder blades down towards your buttocks.

Repetitions: 8-12

Sets: 2-4

A brilliantly effective exercise to help strengthen and develop flexibility in your back. To a lesser extent the exercise engages your glutes and hamstrings as supporting the motion.