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5 Exercises To Improve Your Posture

21st Oct 21

It is important to have a good posture for many reasons. Not only does proper posture look better, but it can also lessen muscle pain, reduce the risk of injury and can help you keep your energy up throughout the day. Therefore, we have gathered 5 easy exercises to help you improve your posture.

When you first implement these exercises, it may feel strange and make you more aware of your body and muscles. You will need to get used to sitting and standing in a slightly new way. However, after completing our exercises over a period of time, good posture will come to you naturally. These exercises will help you to be balanced, upright, and have a straight back.

Want to move fast? Jump to the right section below.

  1. Plank
  2. Glute Squeezes
  3. Bridges
  4. Side-lying Leg Raises
  5. Back Extensions


Woman doing the plank exercise at the gym

The plank exercise focuses on your lower back and core muscles. This helps create a good posture by strengthening your spine and abdominal muscles.

To do a plank, lie on your front and lift yourself with your forearms and toes. Make sure to keep your legs straight with your hips raised, creating a strong line from head to toe. The plank position should be held for around 10 seconds and repeated 8 to 10 times.

Tip: For an easier version of this exercise, perform the plank with your knees on the floor.

Glute Squeezes

Glute squeezes work on your gluteus muscles. They help to relieve lower back pain as well as the alignment of your hips and pelvis, improving your posture.

This exercise requires you to lie on your back with your knees bent. Your feet should be shoulder-distance apart and about a foot away from your hips. Your arms should rest alongside your body with your palms facing down. This position must be held for 10 seconds, and then you may move further away from your hips. The movement should be continued for about 1 minute.

Tip: Make sure to contract your glute muscles to get the most out of this workout.


Young woman doing a bridge exercise at the gym

Bridges focus on the lower back and glutes. They can improve your sitting and standing posture by strengthening your core and glutes.

To complete bridges, lie on your back with your knees bent and heels close to your bum. Your feet should be shoulder-distance apart. You can then raise your hips to create a rigid line from your knees to your shoulders. As you complete this movement, you should tighten your abdominal and gluteus muscles. Then you can lower yourself gently back to the starting position. Repeat this exercise slowly 8 to 10 times.

Tip: For the best results, make sure your knees do not point out and keep your chin tucked in.

Side-lying Leg Raises

Side-lying leg raises also focus on the lower back and glutes. This exercise strengthens the hip abductor muscles and helps with body stabilisation to improve your posture.

For this exercise, lie on your right-hand side with your right knee bent at a 90-degree angle. Your left leg should be straight and follow the line of your back. In order to keep your left hip slightly forward, press your fingers into the top of your hip. Then, without letting your hips tilt back, raise your left leg as far as you can. Next, slowly lower your leg back to your starting position. Repeat this process 8 to 10 times before repeating on the other side.

Tip: To get the most out of your exercise, keep your core muscles contracted throughout.

Back Extensions

Young man performing back-extension exercise on roman chair in the gym

Back extensions target your lower back and shoulders. This exercise improves your ability to control and strengthen your lower back, helping your posture.

To complete this exercise, use a back extension machine. To get into the correct position, place your thighs on the pad. Secure your feet by bending your knees slightly. Extend your arms to the floor and then move up until your spine, shoulder, and hips are all in line. Make sure to engage your core and slide your shoulders back gently. Then complete the rep by bending down from your waist and touching the floor. Hold this exercise for 30 seconds and repeat it 3 times.

Tip: For an extra challenge, fold your arms across your chest.

It is important to have the proper posture for health and appearance reasons. Improving your posture engages your core, helps with digestion, increases your energy and gives others the perception of confidence. Each of these exercises can be altered to your level of ability. As you become more confident, you can consider including resistance bands where applicable to take yourself to the next level and continue to improve your posture.

Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.