6 Strength Exercises To Improve Posture
6 Strength Exercises To Improve Posture
If you suffer from back pain, it may be due to poor posture. Good posture will allow you to move with more freedom and make you feel more confident, free from aches and pains and good posture will also help you appear slimmer. To improve your posture, you will need to strengthen your core muscles, which include your abs and back. Use these 6 strength exercises to improve your posture:
1. Plank
The plank will help strengthen your back, abs and neck. Hold your plank for 10 seconds and then relax. Do 5 to 10 repetitions. This a great exercise for strengthening back muscles and your abs.
2. Superman
This exercise will strengthen your lowerback and enhance your flexibility. Lie straight and face down on the floor or exercise matt. Your arms should be fully extended in front of you. Your body should be in a straight line from the tips of your fingers to your toes. Raise your torso, arms and legs at the same time, as though you were trying to fly like Superman. Hold this pose for 10 seconds and then relax. Do 5 to 10 reps. Watch the short video below to learn better technique:
3. Wall Squats
This is a great exercise to build the muscles in your buttocks, which help to distribute the weight on your spine. Stand with your back against a wall, leaving your heels about 40cm away from the wall. Slowly lower yourself as though you were going to sit in a chair. Your knees should be at a 90º angle. Be careful to keep your back on the wall as you slide down. Hold the squat for 10 seconds and slide back to standing up position. Repeat 5 to 10 times.
4. Hip Bridge
The hip bridge will work your abs, butt and back. Lie on your back with your arms at your sides. Bend your knees at a 90º angle. As you keep your feet flat on the floor and push your back right on the floor so there’s no arch in your back, contract your butt and abs so that your pelvis lifts up off the floor. Keep your abs tight and relax your neck. Your legs should be doing most of the work. Your body should make a straight line from your knees to shoulders. Hold the pose for 10 seconds. Lower your pelvis back to the floor. Repeat the exercise 10 times.
5. Crunches
Crunches are essential to a strong core and proper posture. Lie on your back with your feet flat on the floor and your knees bent. You can leave your arms straight down at your sides, cross them over your chest, or place your hands behind your head. Contract your abs to pull your shoulders and chest off the floor, and then lower. Do 20 crunches.
6. Reverse Crunches
While regular crunches work the upper ab muscles, reverse crunches will strengthen your lower abs. Lie as you would for crunches. Instead of lifting the top of your body,keep your shoulders on the floor. Contract your abs to pull your knees in towards your chest. Keep your knees at a 90º angle, and try to avoid pulling your bottom straight off the floor, a little lift is enough to bring your knees in. Lower and repeat 10 times.
