Pilates Swimming and Chair Pose are some of the best workouts to add to your routine exerciseplan for improving your posture and prepare your body for a long day of work. Posture building exercises like these 2 strengthenthe core, greatly enhances your core strength, and allows you to look better. Here are best 5 core building exercises that will help you build the right posture.
Chair Pose/Horse Stance
The exercise is derived from the popular Kung Fu “Horse” stance. Chair Pose helps you with straightening your back and allowing you to sit for long hours without compromising the strength of your back.
Stand straight and raise your arms in frontof your shoulders. Your arms should be straight and your hands can be either folded into fists or opened such that your palm faces away from your face. Slowly bend your knees and slightly exhale. Your knees should not be bent more than 90 degrees. Maintain the stance for 15-30 seconds, then slowly stand. Repeat 2-3 times.
To ensure a proper sitting posture, you can adopt Pilates Swimmingpose. The workout works actively on the back and ensures your posture is straight. For these reasons, it is adopted as an essential exercise for dancers.
Start with your face lying down on the floor and arms stretched out straight over your head. Afterwards, lift up your left arm and right leg while keeping the elbow and knee straight. Hold for some time and then bring the arm and leg to their resting position. Now, slowly lift up the right arm and left leg. Bring back to their resting position and repeat.
A strong core is the basic element of a stout posture. Plank is the classic exercise that has been adopted from generations to rep up the core. In addition to providing strength to the core, plank exercise helps working on your back, shoulders and abdominal muscles. There are several different variations to plank exercise but for now, we’ll discuss about the classic plank.
To start in the classic plank, lay on the ground with your face towards the floor. Stretch palms along the shoulders and keep feet and legs in a straight line. Raise slowly with help from arms and try to balance your body equally on hands and toes. Stay for 15-30 seconds and repeat 2-3 times.
Step back your left foot and let it rest completely on the floor. Next, you need to square your hips. Keep your legs straight, take forearms slowly to the back, exhale, and lean forward. Don’t round your spine. While in the posture, take 3-5 breaths and then repeat by switching to the other side. Complete 3-4 sets.
The best thing about Pyramid posture is that it can be done practically anywhere and requires no additional exercise accessory.
The best thing about Seated Twist is that it can be practicedalmost anywhere. You need to be in a seated position to complete the posture-correcting workout. The exercise can be done several times a day.
Start with a seated position, using a chair or exercise ball. Breathe slowly and twist your entire upper body to the extreme right of your seating. Hold for a few seconds then came back to the resting position. Now repeat the same to your left side. You can start with 4-5 sets of the exercise and then work your way to increase the number of sets and individual set duration.