written by Carol Crincoli, Pure Pilates Director

In Pilates the “powerhouse” or “core” is so much more than just your “abs”. We need to think 3D when it comes to our core muscles which include the rectus abdominis (your 6-pack of course), the internal and external obliques (waist) and the forgotten erector spinae (your back).

The erector spinae is a group of muscles and tendons that are housed on the left and right side of your spine, running from your sacrum (lower back) all the way up to the base of your skull. These muscles are responsible for straightening your back and rotating your spine.

Swan Dive is a popular, fun and challenging Pilates exercise that focuses on your spinal extensors and the entire back line of the body. Pure Pilates teacher Kathy Celardo’s Build to Swan Dive workout is a beautiful progression of exercises that gets the student to Swan Dive.

Watch the class here

*Swan Dive is an advanced Pilates exercise. The Build to Swan Dive workout starts with basic, foundational movements that most levels of exercisers can enjoy, then progresses to intermediate and advanced movements. You should be cleared by your doctor before exercising. Listen to your body and work at your own pace when participating in a live or virtual workout.