Keep your mind on Pilates. Keep your body toned and try…..swan plank on fitball

Exercise of the week!Starting Position: prone position on the fitball, legs extended, hip width apart arms bent with your fingers touching your forehead.

Execution: Inhale and during exhalation lift your head off the mat rising up from your upper back. Inhale and return to starting position.


  • Extend your head and chest vertebrae by vertebrae sliding your shoulder blades towards the pelvis
  • PH in and up, shoulders down, chest boosted
  • Legs extended and engaged


Arms are extended forward (to increase the dificulty)


  • Dorsal muscles strengthening
  • Spine mobility
  • Coordination, control, stability

Christina Nikolia, Personal Trainer, Pilates Instructor, AthensTrainers® Associate