MOVE: Classic Swan Arms
WHAT IT DOES: This classic ballet move targets muscles in the arms, shoulders, center and back. It tones and sculpts lean, graceful arms, while building upper body strength and excellent posture—no weights required!
HOW TO DO IT: (watch the moving image to see Mary Helen Bowers performing swan arms.)
Starting Position: Stand with your neck and shoulders as relaxed as possible, your feet together in first position or parallel, and your knees slightly bent. Keep yourself lifted, but not stiff. Your hands should remain graceful and relaxed; let them simply follow the movement of your arms.
- Pull in through your stomach and open your chest.
- Keep your neck long and stretch your arms out to the side, into second position.
- Drop and bend your elbows down without collapsing your chest—keep your chest open and lifted.
- Lower your arms, then lift your elbows and raise your arms from the elbow, lifting your hands to your shoulders. You can begin slowly and add more speed as you become more comfortable with the movement.
- Lower your arms again and lift, staying lifted and open through your center and chest. Imagine that you are moving through water. Do 8 counts, 4 sets.