Exercises for Better Posture

Everybody wants that lean look and elegant stance of a yoga teacher! It begins with a good posture. Here in this blog topic by CRB Tech Reviews we write about exercises for better posture.

The best way to enhance your posture is to focus on exercises that will strengthen the core; the ab and lower back muscles that connect to your spine and pelvis.

Your Workout Plan

Make the following posture-boosting exercises a regular part of your routine.

Off-Balance Core Moves, A Whole New Way to Work Out

1. Core Stabilizer: Single Leg Extension

  • This move trains your core muscles to stabilize your pelvis.

    core-stabilize

  • Lie on your back with your knees bent, feet flat on floor, and hands behind your head. Press your low back into the floor, and curl your head up off the floor.
  • Exhale strongly and pull your navel towards your spine. Slowly pull one knee into your chest, keeping your low back pressed to the floor, while extending your another leg straight at 45-degree angle from the floor. Keep your ab pulled in and your low back on the floor. If your low back arches off the floor, extend your leg higher upwards. Switch the legs. Start with 5 to 10 extensions on either side.
  • Increase your Intensity

2. New Crunch

  • This exercise works on the six-pack muscle and oblique.

    new-crunch

  • Lie on your back with your knees bent, feet flat on the floor. Press your lower back on the floor. Place your hands behind your head, or reach your arms toward your knees if it doesn’t create too much tension in your neck.
  • Exhale strong and pull your navel towards your spine. Curl your head and shoulders gradually off the floor. Hold, and then slowly lower back down. Repeat thrice
  • Increase the Intensity

3. Pilates Roll-Up / Yoga Sit-Up

  • This move works the rectus abdominis, transverse abdominis and obliques.

    pilates-roll

  • Lie on your back with your legs straight, your feet flexed, and your arms reaching overhead on the floor. Press your lower back on the floor.
  • Exhale strongly and pull your navel inwards your spine. Roll up in slowly; reaching your arms off the floor, then your shoulders and head, getting up one vertebra at a time until you’re sitting up with your ab muscles still pulled in. Slowly roll back down. Repeat 3 to 5 times, adding more as your core gets stronger.
  • Increase the Intensity

4. Crossover

  • This exercise works on all the core muscles.

    crossover exercise

  • Lie on your back with your hands at the back of your head, your chest lifted off the floor, knees pulled into your chest. Keep your low back pressed into the floor.
  • Exhale strongly and pull your navel in and up toward your spine. Pull one knee into your chest while stretching your other leg and rotating your torso towards the bent knee. Gradually switch legs, pulling the other knee into your chest and rotating your torso toward it while extending the opposite leg off the floor. Repeat 5 to 10 times, adding more as your core gets stronger
  • Increase the Intensity

5. Cobra Pose: Back Extension

  • This move strengthens the back muscles.

    cobra-pose

  • Lay on your stomach with palms flat on the floor nearer your ribs. Stretch your legs straight behind you, and press the tops of your feet into the floor.
  • Exhale strong and pull your ab muscles inwards your spine. Length out your spine and gradually raise your head and chest from the floor, using your back muscles. Do not push down into your arms to press up. Keep your hip bones on the floor, and stare down at the floor to relax your neck muscles. Slowly lower back down. Repeat three to five times, adding more as your lower back gets stronger
  • Increase the Intensity.

6. Plank Pose

  • This exercise strengthens the obliques and transverse ab muscles, as well as your shoulder and back muscles.
  • plank-pose
  • Start on your hands and knees with your palms below your shoulders. Stretch both legs straight behind you, toes tucked r, into a position like the top of a pushup. Pull your ab muscles in to prevent a “sway back,” and stare down at the floor.
  • Hold the plank until you start feeling fatigued. Rest and then repeat. Keep your ab pulled in so your lower back doesn’t sag as you exhale.
  • Increase the Intensity.

Hope this finds you all in good health.

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