Pilates Exercise: Swan Dive To Add Muscle Mass & Reduce Skinny Fat, Workout At-Home (Mat/No Equipment)

Muscles Focus (1, 2, 3, 4): back/erector spinae, multifidus, rhomboideus, iliocostalis, longissimus, spinalis, core/abdominals/abs, transversus abdominis, hips/hip extensors

*You can only maintain and tone muscles you already have (genetically and/or added via resistance/exercise)

*Here are more Pilates exercises (see filter dropdown) that add muscle mass to reduce skinny fat

References

1. PilatesClub.de: Swan Dive. https://www.pilatesclub.de/en/pilates-exercise-swan-dive/
2. Pilatesology, The Encyclopedia: Swan Dive. https://pilatesology.com/the-pilatesology-encyclopedia/swan-dive/
3. Pure Pilates: Carol’s Favorite Exercise: Swan Dive, Carol Crincoli. https://purepilatesnj.com/carols-favorite-exercise-swan-dive/
4. Inspired Academy: Mat Repertoire Back Extension: Swan Dive. https://inspiredacademy.com.au/repertoire/mat-pilates-back-extension-swan-dive/