Diamond Press




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Published January 3, 2018

The next exercise in our series is Diamond Press, an exercise which is perfect for counteracting the bad posture habits we pick up in our busy technology driven lifestyles.

This is good for

It is important for everyone* to include some sort of extension work in our workouts to maintain good posture and prevent back, neck and shoulder issues.

*unless contraindicated – eg. not suitable for people with certain spinal conditions.

How to do Diamond Press

Pilates Can Diamond Press
  • Laying face down, make a diamond with your hands
Pilates Can Diamond Press
  • Rest your nose in the diamond
  • Exhale to lift forehead, nose, chin then chest up away from mat
  • Inhale to return to start position.
  • Ensure low back stays relaxed throughout.

Things to focus on

Maintain good abdominal connection throughout – this supports the low back and prevents you from hinging off the lumbar spine. Keep your shoulder-blades drawn down and wide, and ensure your feet stay on the floor.


  • This exercise is challenging for most people these days. With our lifestyle of “forward” posture – working hunched over keyboards, phones and tablets, our back extensor muscles are becoming more weak and lazy.

You can do this exercise at home with minimal risk, depending on your body and any injuries you may have.

If you would like some expert direction from highly experienced instructors, try our Semi-private Equipment sessions.

Our Manuka studio is within easy access of Forrest, Kingston, Barton, Griffith, Red Hill, Narrabundah, Garran, Hughes, Curtin, Phillip, Mawson, Farrer, Pearce, and Torrens.

About the author 

Claire Gunther is a PAA Principal Level Pilates Instructor with over 20 years and 20k+ hours of professional Pilates delivery experience.


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