Once computers became the standard for how we work, sitting became the all-day norm. You sit at work, sit in your car or on public transportation, and then you sit at home when you’re watching television. Sitting is relaxing and feels comforting, but this sedentary lifestyle is throwing your spine out of whack. Throw cellphones into the mix, and the constant chin tuck to see what’s happening on the phone adds strain to your neck and reshapes your entire posture. Realigning your body to avoid humps or a protruding belly is simple, all you need is to try this workout for better posture.
The spine can be reshaped and reworked, and before you know it, you’ll be standing proud and tall with better posture than ever before. You just need to put consistent effort into fixing what was broken (or, in this case, misshapen). These exercises will strengthen your core, chest, arms, shoulders, and upper and lower back. Strong muscles support good bone structure. And the more you build a strong supporting cast, the better your posture will gradually become.
For this workout, you’ll need a yoga mat, a set of light dumbbells (10 to 15 pounds), and a yoga mat.
Try this Workout for Better Posture
Perform each exercise and hold each pose for 40 seconds. Take deep and steady breaths to expand your lungs and focus on isolating all the muscles involved. Keep your abs rolled in toward your spine as much as possible to build the minor muscles in your core. This will help with stability and load-bearing muscles, especially if you’re a bit top-heavy for any reason (large breasts or excess belly fat, for example). Complete three rounds, with no rest in between the exercises, and perform this workout at least five times a week.
- Plank: The plank is a standard for building a stronger and tighter core. Stronger lower back muscles and strong abs build a balance to avoid hunching over.
- Cat-Cow: The cat-cow offers a lot of benefits, including strengthening and lengthening the entire spine, improving balance, and it helps relieve mild stress.
- Pushups: Stronger chest muscles limit your back muscles from overworking to cause a protruding lower belly.
- Reverse Fly: To balance all the chest work, a strong back helps avoid chest muscles that are overworked and cause a forward slouch or hunch.
- Reverse Plank: More balance! The reverse plank stretches your chest but also isolates the lower back more compared to the traditional plank.
- Chin Nod: Text neck is a reality since we’re always looking down into our phones and computer screens. The chin nod helps relieve tension in the neck to avoid over-straining and the constant curve we’re always forcing in our neck.
Don’t just workout for a better posture. Try our 21-Day Flat Belly Meal Plan to shed your belly excess and avoid the extra back strain form the weight.
This workout built a better posture. Now, reshape your entire body with our 30-Day Total Body Trim Down Home Workout Challenge.