How to do the Pilates Swan Series on a TRX

The Pilates swan exercise focuses on lengthening and balancing the muscles in your torso, according to Ellie Herman, author of "Ellie Herman's Pilates Workbook on the Ball." Performing this series on the TRX Suspension Trainer adds instability, which increases the work in your abdominal, back, hip and leg muscles, notes TRX expert and Pilates trainer Kirsten Gerding.

Things You'll Need

  • TRX Suspension Trainer
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Instructions

  1. Basic Swan

    • 1

      Set up for the TRX basic swan exercise by lengthening your TRX straps to their longest position. Lie face down with the TRX anchor over your hips. Externally rotate your legs and press your hips into the floor. Slide your hands into the foot cradles, keeping your fingers long and your hands relaxed. Extend your arms in front of you.

    • 2

      Exhale as you lift your ribs off the floor. Extend your back and push your weight into your hands. As your torso floats up, draw your arms toward you. Keep your shoulders down. Inhale as you roll your torso down to the floor. Move slowly, taking full breaths as you complete 10 swan lifts.

    • 3

      Modify this exercise by arching your back less, so only your upper ribs come off the floor. People with greater back extension can lift until their navel is about to leave the floor.

    Swan Circles

    • 4

      Set up for the Pilates swan circles exercise by lying with your shoulders under the TRX ceiling mount. Put your hands in the straps and extend your arms in front of you.

    • 5

      Perform 10 swan lifts with a circle pattern. Exhale as you lift your chest up, lengthen your spine and draw your straight arms out to the sides in a letter "T" position. Pull your armpits toward your hips. Slide your shoulder blades down your back. Inhale as you circle your arms in to your torso. Roll your torso down to the floor as you slide your arms forward. Perform your next circle in the reverse direction.

    • 6

      Make this exercise easier by sliding your body farther forward of the TRX ceiling mount.

    Swimming Swan

    • 7

      Stay in the same position you used for the intermediate swan exercise.

    • 8

      Perform a Pilates swan circle. Lower your torso halfway down and reach your arms forward. Lift your legs up 3 inches and flutter kick for 10 repetitions. Continue rolling your body down to the floor before floating up for your next circle. Complete 10 circles, alternating directions, with a set of flutter kicks in between each circle.

    • 9

      Release your spine by folding your hips back to your heels, allowing your lower back to arch. Let go of the TRX straps and take three slow breaths.