Swan Exercise Exercise Guide
Reviewed by
Valerie Zeller
Printable version
Swan Exercise is a none exercise that works your abs, triceps, deltoids, pecs, rhomboids and spinal erectors.
Swan Exercise is a great easy move. When done correctly, it can effectively target your arms, chest, core, lower back, lower body, middle back, shoulders, upper body, upper chest and waist.
It requires mat to do.
How to do Swan Exercise
Exercise
Start lying on your front with the spine in its natural curve so you are not rounding or arching in your lower back and your weight is even through the front of your hips. This is commonly refers to as having your spine and pelvis in neutral. Legs are slightly wider than hip width and the heels are rolled in with the toes softly pointed. The hands are palm down into the mat with your elbows in to your side.
Breathe in through the nose as you begin the movement by lengthening through the spine from the crown of the head. The front of the body sequentially lifts off the mat starting with the head and moving through the breast, ribcage, abdominals and finally the front of the pelvis. As the chest lifts press down through your palms and straighten your arms. Exhale through the mouth as you bend the elbow and reverse the movement sequentially lowering the body back down into the mat.
Throughout the movement keep the abdominal connected lifting your navel away from the mat to avoid allowing the spine to hinge at the base.
Illustrated Guide
Learn how to do swan exercise from this step-by-step illustrations:
Muscles Worked
The muscles used for swan exercise may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for swan exercise are:
Primary Muscles
- Abs
- Triceps
- Deltoids
- Pecs
- Rhomboids
- Spinal Erectors
Synergyst Muscles
- Biceps
Frequently Asked Questions
Training, Progressions and Regressions
Interested in how to improve your Swan Exercise faster?
Swan Exercise Training and Progressions
Standards and Averages
Wonder how do others perform in Swan Exercise and how should you?
Swan Exercise Standards and Averages
Alternatives
Wonder how to work the same muscles with other exercises?
Variations
Wonder how to make Swan Exercise either easier or more challenging?
Discover more
Classification
| Type(s) | |
| Muscles Worked | Abdominals, Biceps Brachii, Triceps Brachii, Deltoids, Pectorals, Rhomboids, Erector Spinae |
| Difficulty Level(s) | Easy, Simple |
| Equipment | Mat |
| Location | At Gym, At Home, Outdoor |
Muscles Worked
| Target muscle(s) | Abs, Triceps, Deltoids, Pecs, Rhomboids, Spinal Erectors |
| Synergyst muscle(s) | Biceps |
