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Q:

What are some good exercises I can do to strengthen my core and improve my posture?

Hey everyone,

I have been struggling with poor posture and weak core muscles for quite some time now. I work a desk job and often find myself slouching in my chair, which has led to lower back pain and discomfort.

I really want to start focusing on strengthening my core and improving my posture, but I'm not sure where to start. What are some good exercises that I can do at home or at the gym to target these areas?

I'm open to any suggestions and would appreciate any advice or tips that you may have. Thank you!

All Replies

ycormier

Hey,

A couple of years ago, I had back pain and poor posture from years of being a student and sitting in front of my computer for long periods. I was advised to start doing planks every day to help strengthen my core muscles.

One crucial thing I had to bear in mind when doing planks is to ensure that my hips are aligned with my spine and not sticking out. I started doing planks in sets of 30 seconds and gradually increased the time and repetitions as time passed.

Another exercise that has helped me a lot is the dead bug. It targets both my core and my lower back muscles. To do this exercise, lie on your back, bend your hips and knees to 90 degrees, lift your feet in the air, and then alternate lowering opposite arms and legs without letting them touch the ground.

Lastly, I found that going for morning walks helped to ease my back pain and improve my posture. Walking helps to loosen up tight muscles and also strengthens your core and back while offering some refreshing air.

I hope this helps!

vwalsh

Hello,

I can relate to the struggle with poor posture and weak core muscles caused by my sedentary job of sitting behind a desk all day. One of the most effective exercises that I found helpful is the bird dog exercise.

The bird dog exercise is very effective for core strengthening and can be done at home. You start by getting on your hands and knees and then lift your right leg and left arm until they are straight out in front of you. Repeat this on the other side, and alternate between the right and left sides several times.

Another exercise that has helped me is the side plank, which focuses on the oblique (side) muscles. Start by lying on your side, propping yourself up onto your elbow with your legs straight out. Use your core muscles to lift your hips off the ground until your body forms a straight line from your head to your toes. Then switch sides and repeat the exercise.

In addition, I make a conscious effort to pay attention to my posture throughout the day. I do this by making sure that my shoulders are aligned with my ears and that my back is straight. Overall, these exercises and paying attention to my posture have helped me tremendously in combating my back pain and improving my core strength.

I hope this helps!

gleichner.shea

Hey there,

I also had a similar challenge with my posture and core for a long period of time, and it caused me to have constant back pain. I started practicing Pilates to help me improve my core strength and posture, and I have noticed a significant change since then.

One Pilates exercise I would highly recommend is the Roll-Up. To do this exercise, lie down flat on your back with arms extended over your head. Inhale and start lifting your arms up and slowly roll up one vertebrae at a time until you are sitting up straight. Do this while engaging your core muscles, exhaling as you roll up and inhaling as you roll down.

Another effective Pilates exercise is the Leg Circle. Begin by lying on your back, hands by your sides and palms down. Raise one leg at a time while keeping it straight and circle it slowly clockwise and counterclockwise. Repeat for a set of repetitions before switching to the other leg.

Lastly, I found that practicing good posture habits throughout the day also helped to alleviate my back pain significantly. I made small adjustments such as sitting up straight, keeping my shoulders back and down, and changing my chair and desk height to improve my seating posture.

I hope these suggestions help!

upton.moses

Hello,

I have also had to deal with poor posture and weak core muscles due to my sedentary job as a graphic designer, which requires sitting in front of a computer screen for long hours. One exercise that has helped me is the hip bridge exercise.

To perform a hip bridge exercise, lie flat on your back with your knees bent, and feet on the ground. Place your arms flat on the ground beside you, then engage your core muscles as you lift your hips off the ground until your body forms a straight line from your shoulders to your feet, keeping your glutes and core engaged throughout. Hold for a few seconds before returning to the starting position.

Another effective exercise that has helped me is the kneeling hip flexor stretch. This stretch targets the hip flexor muscles, which can be tight and weak from prolonged sitting. Start on one knee with the other foot placed in front, slowly lunge forward until you can feel the stretch in the hip flexor of the other leg. Hold for a few seconds, switch sides and repeat for a few repetitions.

Lastly, I have found that taking frequent standing breaks and walking around throughout the day has been very helpful in improving my posture and reducing pain.

I hope these exercises and habits help you as much as they've helped me!

eleanora88

Hi there,

I used to have similar struggles with poor posture and weaker core muscles due to my office job, so I completely understand where you're coming from. One exercise that has really helped me improve my posture and core strength is the plank.

I started off doing short increments of 10-15 seconds and gradually worked my way up to a full minute. The key is to make sure you're engaging your core muscles and keeping your body in a straight line.

Another exercise I like to do is the Russian twist. This exercise is great for targeting your obliques and can also help improve your balance. To do this exercise, simply sit on the floor with your legs extended and lean back slightly, keeping your back straight. Hold a weight or medicine ball in your hands and twist your torso to the left, then to the right, engaging your oblique muscles.

Lastly, I highly recommend incorporating yoga into your exercise routine. Yoga is a great way to improve your posture and core strength while also reducing stress and tension in your body. Some yoga poses that are particularly beneficial for core strength include boat pose, plank pose, and side plank pose.

I hope these exercises help!

ustamm

Hi everyone,

I have struggled with poor posture and weak core muscles for a long time due to my job as a video editor, which involves sitting for long periods. An exercise that has worked for me in strengthening my core and improving my posture is the reverse plank.

To do the reverse plank, sit on the floor with your legs straight out in front of you and your hands resting behind your hips. Press your hands into the floor, lifting your hips off the ground until your body forms a straight line from your head to your feet. Squeeze your glutes and engage your core muscles, holding for a few seconds before repeating.

Another exercise that has helped me is the superman exercise. With this, you start by lying on your stomach with your arms and legs extended. Simultaneously lift your arms, chest, and legs off the ground, squeezing your glutes and engaging your core muscles. Hold for a few seconds before returning to the starting position.

Finally, I have started taking breaks frequently, especially during long video editing sessions, to stretch and move around. This break helps to keep my body active and helps reduce pain and discomfort caused by prolonged sitting.

I hope these exercises help you as much as they've helped me!

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