Are you tired of suffering from poor posture, which leads to a lack of confidence and back pain and looking for core exercises for good posture? No worries at all! Fitness Vitality Hub uncovers some of the imperative and effective core exercises for posture that will help you boost your confidence and get relief from back pain.
You’re here because you’ve either noticed a problem with your posture that doesn’t quite look or feel right to you, or someone else brought it to your attention, sparking your concern. Well, we appreciate you for taking a stance and fighting against the bad posture.
Also, we’d like to bring it to your knowledge that you’re not alone because having a bad posture is quite common around the world. People like you who are really concerned about the posture can really find a way to deal with this matter. In this article, we will help you with some core strength exercises to follow. Please, stay tuned!
Also, you may like to read Ultimate Guide To Rapid and Healthy Weight Gain in 2024
Why Core Strength Exercises For Good Posture Matter?
Your core muscles, including abs, obliques, and lower back, play an important role in maintaining your posture. Improper balance of the posture can lead you to experience various issues, such as slouching, back pain, poor alignment, and lack of confidence, etc. Therefore, it is important to strengthen your overall core muscles so that you’ll be able to:
- Improve your posture
- Reduce back pain
- Boost your level of confidence and self-esteem
- Increase energy level
- Reduce fatigue
- Improve overall athletic performance
Top 5 Core Exercises For Good Posture
There are various exercises that help to strengthen core muscles and can ultimately lead to maintain good posture and reduce back pain. However, some of the exercises are below:
Plank
- Hold a plank position for 30-60 seconds
- Rest for 30 seconds
- Repeat the exercise for 3-5 sets
- The exercise targets abs, oblique, and lower back
Russian Twists
- Perform russian twists for 15-20 reps on each side
- Rest for 30 seconds
- Repeat the exercise for 3-5 times
- This exercise targets oblique and lower back
Superman
- Hold in a superman position for about 30-60 seconds
- Rest about 39 seconds
- Repeat the exercise for 3-5 sets
- The exercise targets your glutes and lower back.
Leg Raises
- Perform leg raises exercise for 15-20 repetitions
- Rest for 30 seconds
- Repeat 3-5 times
- The exercise targets lower abs and hip flexors
Bicycle Crunches
- Perform 15-20 reps of bicycle crunches on each side
- 30 seconds of rest
- 3-5 sets
- Bicycle crunches targets entire core
Wall Exercises For Posture
Warm up (5 minutes)
- Stand your back against the wall with feet shoulder-width apart
- Slowly and gently slide your back down the wall, keeping your shoulders relaxed
- Continue warming up for 5 minutes in total
Wall Angel (3 sets, 30 seconds)
- Stand with your back against the wall
- Raise your arms straight at your shoulders height
- Press your arms and shoulders against the wall
- Hold and then slowly lower
Wall Shoulder Rolls (3 sets, 30 seconds)
- Stand with your shoulder against the wall
- Roll your shoulder forward and backward, keeping your arms relaxed, and repeat
- Continue for 3 sets and each set should last for 30 seconds
Wall Chest Stretch (3 sets, 30 seconds each side)
- Stand with your back against the wall
- Slowly move your feet forward while keeping your back relaxed against the wall
- Stretch your chest
- Hold for 30 seconds
- Switch sides
- Repeat
- Complete 3 sets and 30 seconds each side
Wall Spine Extension (3 sets, 30 seconds)
- Stand your back against the wall
- Slowly arc your back while looking up
- Hold and return slowly
- Repeat for 3 sets and 30 seconds each
Wall Pelvic Tilt (3 sets, 30 seconds)
- Stand with your back against the wall
- Tilt your pelvic upward while squeezing your abdominal muscles
- Hold and release slowly
- 3 sets and 30 seconds are recommended
Cool Down (5 minutes)
- Stand with your shoulder against the wall
- Slowly slide your back down the wall
- Keep your shoulders relaxed throughout
- Continue for about 5 minutes
Core Exercises For Post Pregnancy
After pregnancy, it’s essential to keep your core muscles strengthen and healthy. Core exercises for posture are also important for someone who recently experienced pregnancy. However, below are the exercises:
Deep Breathing
- Engage transverse abdomins with deep breaths
Pelvic Tilt
- Tilt pelvis up and back while lying on back
Bridging
- Lift hips
- Squeeze glutes and lower back
Abdominal Contractions
- Engage abdominal muscles
Russian Twists
- Twist torso
- Targeting oblique
Plank
- Hold in a plank position for 30-60 seconds
Draw-ins
- Engage transverse abdomins
- Draw belly button towards spine
Superman
- Lift arms, shoulders, and legs
Bird Dog
- Balance on hands and knees
Leg Raises
- Lift legs
- Keep core engaged
Conclusion
By incorporating these core exercises for good posture will help you increase confidence and back pain relief. Remember to engage your core slowly and increase the intensity as you progress. Exercises for posture can have a tremendous positive response on your body alignment and mental stress relief.
