Achieve Perfect Posture at Home with These Simple Exercises

Introduction

Strengthening your core muscles is essential not only for a toned and sculpted abdomen but also for supporting your back. In this article, we continue our fitness series with exercises targeting different muscle groups that you can easily perform at home. Elena GOVOROVA, a distinguished Master of Sports in Ukraine for athletics and a Herbalife fitness expert, presents several simple exercises for improving your posture, core, and back.

Exercise 1: The Lock

This exercise is designed to improve your posture.

Stand up straight with your head held high and your chin slightly lifted. Clasp your hands behind your back, keeping your elbows apart and your palms pressed together. Maintain a straight posture and hold this position, increasing the duration with each attempt.

Exercise 2: The Cat

This exercise strengthens your core, back, and posture muscles.

Start with your feet together and your knees slightly bent. Place your hands on your knees. On the count of one, use your core muscles to lift your pelvis upwards and forwards, rounding your back and bringing your chin to your chest. On the count of two, move your pelvis back, arch your back, and look up and forward with your chin. It’s best to perform this exercise in front of a mirror to ensure proper form. Repeat 15-20 times.

Exercise 3: Knee Lifts

This exercise targets your glutes, core, and oblique muscles.

Stand with your feet shoulder-width apart and your hands behind your head, elbows out. On the count of one, bend your right knee and lift it towards your abdomen, engaging your core muscles. Hold this position for a few seconds. On the count of two, return to the starting position. Repeat with your left leg. Try to maintain your balance. Perform 20-30 repetitions on each leg.

Exercise 4: Abdominal Crunches

This is one of the fundamental exercises for improving posture and strengthening your abdominal muscles.

Lie on your back with your knees bent, hands behind your head, and elbows out. Keep your back pressed to the floor. On the count of one, lift your shoulders, ensuring your back remains in the starting position. On the count of two, return to the starting position. Repeat 15-20 times.

Exercise 5: Arm and Leg Extensions

Start on your hands and knees, with your hands under your shoulders and your knees under your hips. Simultaneously extend your left arm forward and your right leg backward. Keep your back straight, core engaged, and posture upright. Return to the starting position and repeat with your right arm and left leg. Aim for 20-30 repetitions.

Exercise 6: The Boat

Lie on your stomach with your arms extended in front of you. On the count of one, lift your arms and legs simultaneously. On the count of two, return to the starting position. Repeat 20-30 times.

Tips from Elena Govorova for a Brighter Day

Go to bed with a clear mind, a light heart, and an empty stomach. Avoid watching TV or using your mobile phone or computer before bed, as this can negatively impact your mental and emotional state. Turn off all worries and fears, and try to find balance. Avoid overeating at night; dinner should be balanced and ideally consumed 3-4 hours before bedtime.

Ensure you get at least 6 hours of sleep. It’s best to wake up early. Even if you wake up just 60 minutes earlier than usual, you’ll gain 365 additional hours in a year for yourself. Imagine how much you can accomplish!

Engage in physical exercises in the morning. Choose a few of your favorite exercises that bring you joy. My morning workout takes only 5 minutes, but the benefits last for years, including a beautiful posture.

Always have breakfast. Excuses like “I don’t feel like it” or “I don’t have time” are not acceptable. Perhaps you just haven’t tried a delicious breakfast? I prefer protein shakes in the morning, which provide the right amount of proteins, fats, and carbohydrates in a single product.