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Reverse Swan
This is an advanced exercise for the shoulders and core, and requires good body
awareness to perform well.
STARTING POSITION
Place a 12" disc on the seat of the Pilates Chair. Sit on the disc and reach the
arms back to contact the pedal. Straighten the legs into a Teaser position.
MOVEMENT SEQUENCE
Rotate the hips from side to side while maintaining the stability of the shoulders.
Reverse Swan. Rotate hips to one
side while keeping the shoulders
stable.
14
Alternate sides.
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