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Prone Press-Swan

Exercise Profile

Body PartHips, Waist
EquipmentBody weight
Primary Muscles
Secondary Muscles
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Introduction to the Prone Press-Swan

The Prone Press-Swan is a beneficial exercise designed to strengthen the muscles of the back, shoulders, and core while improving flexibility and posture. It is suitable for individuals of all fitness levels, particularly those who want to improve their upper body strength and spinal alignment. This exercise is ideal for people seeking a low-impact workout option that can be easily incorporated into their fitness routines to enhance overall body strength and stability.

Performing the: A Step-by-Step Tutorial Prone Press-Swan

  • Place your palms flat on the mat, under your shoulders, similar to a push-up position.
  • Slowly push your upper body up off the mat by straightening your arms, arching your back, and lifting your chest towards the ceiling, keeping your hips and legs on the mat.
  • Hold this position for a few seconds, feeling the stretch in your abdominal muscles.
  • Slowly lower your body back down to the starting position, and repeat the exercise for the desired number of reps.

Tips for Performing Prone Press-Swan

  • Engage Your Core: Before you start the exercise, make sure to engage your core. This will not only help to protect your lower back but also enhance the effectiveness of the exercise. A common mistake is to forget about the core and only focus on the upper body movements.
  • Controlled Movements: It's essential to perform the movements in a controlled manner. Avoid rushing through the exercise or using momentum to lift your body. Instead, focus on using your muscles to perform the lift and lower your body slowly and with control.
  • Keep Your Neck Aligned: A common mistake is to strain the neck by either looking up too far or tucking the chin

Prone Press-Swan FAQs

Can beginners do the Prone Press-Swan?

Yes, beginners can do the Prone Press-Swan exercise, but it's important to start slowly and maintain proper form to prevent injury. This exercise primarily targets the muscles in your back, shoulders, and core. Here are the steps to do it: 1. Lie face down on a mat with your arms extended out in front of you and your legs straight behind you. 2. Place your hands directly under your shoulders, palms down. 3. Slowly lift your upper body off the mat by pressing your hands into the mat. Keep your hips grounded. 4. Lift until your arms are fully extended. You should feel a stretch in your abdominal muscles. 5. Lower your body back down to the starting position. 6. Repeat for the desired number of reps. Remember to breathe throughout the exercise. Inhale as you lift your body, and exhale as you lower it back down. If you feel any pain or discomfort, stop the exercise and consult with a fitness professional or physical therapist

What are common variations of the Prone Press-Swan?

  • The Elevated Prone Press-Swan: In this variation, you place your hands on elevated surfaces like yoga blocks or dumbbells to increase the range of motion and intensity of the exercise.
  • The Prone Press-Swan with Resistance Band: This variation incorporates a resistance band looped around your hands to add extra tension and challenge to the movement.
  • The Prone Press-Swan with Stability Ball: Here, you perform the exercise with your lower body on a stability ball, which can help improve balance and core strength.
  • The One-Arm Prone Press-Swan: This advanced variation involves performing the exercise with one arm at a time, which can help improve unilateral strength and stability.

What are good complementing exercises for the Prone Press-Swan?

  • The Bird-Dog exercise complements the Prone Press-Swan as it strengthens the core and improves balance and stability, which are key for maintaining the correct posture during the Prone Press-Swan.
  • The Plank exercise also complements the Prone Press-Swan as it helps to strengthen the core and upper body, providing the necessary strength and stability to perform the Prone Press-Swan effectively.

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