Pilates: Swan on Ball

Lie facedown with your legs extended shoulder-width apart behind you. Position the ball under your chest and rest your forearms on the floor, palms down, elbows close to your body. Bring your shoulder blades back and down, press your palms lightly on the floor, and slowly lift your head and chest as you lengthen your spine. Hold for two or three seconds (imagine trying to create as much space between your ears and toes as possible), then return to the starting position. That's one rep.