Perfect Posture: Exercises that Have Got Your Back

We all wish we had better posture. It doesn’t matter if you spend your days hovering over a computer or waiting tables, our posture suffers from our daily doings. Poor posture leads to a slew of problems from your neck to your toes. Build better posture with these exercises aimed at increasing your deep core, which ultimately supports your spine. Tackle these posture correction exercises three times a week for a happier, healthier you!

Resistance Row Lunges

Correct bad posture with a row lunge exercise. Anchor a resistance band about chest height. Hold one end of the band with your right arm and sit into a deep lunge stance with your left foot forward. Feel free to put your left hand on your hip for balance. Keep your shoulders back, sliding your shoulder blades into your butt pockets and pull the resistance band towards you, bending your arm to 90-degrees at the elbow.

Keep your elbow next to your ribs, then slowly extend your right arm while maintaining the lunge position. Stand and repeat.

Reps: 10-12 each side
Sets: 3
Rest: 30 seconds

Seated Deadlifts with Resistance

This exercise focuses on your abs, a major muscle group that helps promote good posture. Build your core strength with this posture exercise. Sit on a stability ball and place a resistance band under your feet. The tensions should be medium and you should keep a short grip on the bands (be a little bent over but don’t let your back hunch and collapse). Keep your elbows tight at your sides and use your lower back muscles to sit up straight. Lower and repeat. Make sure your shoulders are engaged and imagine pushing your shoulder blades into your back pockets throughout the exercise.

Reps: 15
Sets: 3
Rest: 30 seconds

Pelvic Tilt Abductions

Lie on your back with a resistance band placed just below your knees. Bend your knees and place your feet flat on the ground. The angle should be challenging, but not too strenuous. Engage your core to lift only your pelvis off the floor and in the air, keeping your hips level and the resistance band tight. You want your lower back to stay on the floor. Curl your tailbone off the floor and think about getting your pubic bone to meet your belly button. Once lifted, spread your knees wide, then back together. Next, slowly return your pelvis to the ground for one rep.
Reps: 15
Sets: 3
Rest: 30 seconds

Wall-Pressed Planks

This posture correction exercise focuses on both core and lower back strength to create a strong torso. Start in a full push-up position. Your shoulders, elbows, and wrists should be stacked underneath each other. Your heels should be further back than your toes, about hip-width apart. Engage your core, keeping your back flat in a plank position. Raise one arm and press it forward against a wall (in front of you) for five seconds. Return your arm to the starting position and switch arms for another five seconds.
Reps: Alternate hands for 30-50 seconds (3-5 times on each side)
Sets: 3
Rest: 30 seconds

*Make it harder by switching hands on the wall instead of returning the first hand to the floor first.

Renegade Rows

Start in a full push up position (just like the planks), but keep your feet shoulder width apart and use a 15lb dumbbell under each hand. Lift each elbow back and up while engaging the core and lifting the dumbbell. Alternate to simulate a rowing motion. Be sure to keep your hips low, tailbone tucked under, and don’t shift too much to either side. If you struggle, spread your feet apart a bit wider for a stronger base or use lighter weights.

Reps: 8-12 rows each side alternating (If holding two dumbbells is too much for your wrists, you can do all 8-12 reps on one side with your support hand flat on the floor, then complete the entire set for the other side)
Sets: 3
Rest: 30 seconds

Make these posture-perfect exercises a part of your routine to strengthen your abs, shoulders, and back. Now put that strength to good use by standing tall. Focus on keeping your shoulders engaged by thinking about sliding your shoulder blades into your back pocket as you stand, sit and walk. Engage your core by tucking your pelvis slightly under. Now you’ve got braced stance and your body is well supported for the day ahead!