Having good posture is an important attribute for each lady because it helps them to look beautiful and elegant. It is also indicates your health condition including spine health and healthy blood circulation.
We often lead a sedentary lifestyle and it affects our spine. The lack of activity causes diseases such as scoliosis, visual impairment, circulatory disorders of the brain and fatigue. These diseases are very dangerous to your life!
That is why good posture is a healthy back. You need to take care of your health and lead an active lifestyle to make your life full of happy moments, true emotions and unexpected miracles. We would like to share these best exercises that will relax your spine muscles and improve your posture with you. Perform them regularly to notice the desired result!
#1. Pilates Swimming
- Lay down flat on your stomach with your arms up over your head. Pull your abs in tight.
- Raise your lower legs and upper body up off the ground (only your thighs and abs should be touching the ground).
- Now pulse your arms and legs up and down. Move your right arm and left leg together and your left arm and right leg together. Alternate them back and forth for the desired amount of time.
#2. Glute Kickback
- Position yourself on the ground supporting yourself on your hands and knees. Push your left foot back.
- Brace your core and maintain a flat back as you kick your left leg back and up.
- Slowly return your leg to the starting position, not allowing the knee to touch the ground. Repeat the movement.
- Lie on your back on an exercise mat, keeping your lower back pressed against the mat. Gently support your neck by bracing your hands against the back of your head. Lift your upper body off the mat while bringing your knees to up above your torso and keeping your legs parallel to the floor.
- Extend your right leg straight out without letting it touch the floor. Keep your left knee bent and your left leg parallel to the floor. Using your abdominals, crunch upwards and sideways, extending your right elbow to your left knee.
- Alternating elbows and knees, now extend your left leg while bringing your right knee toward your torso (similar to riding a bicycle), and crunch sideways so that your left elbow extends toward your right knee. Continue to repeat, alternating knees and elbows.
#4. Side Plank Hip Lift
- Lay down on your side so that only your forearm and the side of your foot are touching the ground.
- Make your body into a straight line (side plank position).
- Bend at the waist and lower your hip towards the ground and then back up again.
- Repeat for the desired amount of repetitions and then switch sides.
- Lie down on the floor. Your back should be flat and your knees bent at an approximately 60 degree angle. Keeping your feet flat on the floor, cross your wrists over your chest. This is the starting position.
- Bring your upper body up so that your shoulder blades are just off the floor and your body forms a C-shape. Exhale as you do so and hold the contraction for a second.
- Slowly move down to the starting position. Exhale as you do so. Repeat for the desired number of reps.
#6. Up Down Down (Elbow Push-Up)
- Start with your palms and feet touching the floor and your body in a straight line (push-up position).
- Lift your right hand off the ground and then place your right forearm on the ground where you hand just was. Do the same with your left arm.
- Now pick your right forearm off the ground and put your palm back on the ground. Follow again with your left arm. This completes one repetition.
#7. Modified Pushups
- Come to the ground on your knees. Tighten your core and maintain a flat back. Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
- Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
- Without locking your elbows, push yourself back to the starting position by straightening your arms.
#8. Plank Knee to Elbow
- Lay face down on the ground with extended legs. Point your toes while you place your hands beneath your shoulders.
- Push yourself up into the plank position. Maintaining a tight core and flat back, bring your left knee to your right elbow.
- Pause and slowly return each to the starting point. Repeat with the other side and keep alternating.
#9. Plank V-Ups
- Start out in a plank position with your elbows on the mat, on your toes with your stomach off the mat. Keep your back straight.
- Keeping your belly button pressed in, push your butt up on the exhale. Repeat at least 10 times.
#10. Lying Leg Lifts
- Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
- Legs straight out in front of you, ankles together and feet slightly off the floor.
- Keep your knees straight and raise your legs by flexing the hips until they are completely flexed. Return to starting position.
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