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Fitness

Four strengthening exercises for perfect posture

Straighten up, align your spine and look instantly taller and slimmer with these targeted moves.
By Consulting trainer Dagmar Storek
Four strengthening exercises for perfect posture

Get perfect posture like Charlize Theron

Perfect posture

Perfect posture

Get perfect posture like Charlize Theron, who danced with the Joffrey Ballet in New York as a teen before getting into modelling and acting. 
The plan: Do these four moves three times a week, and you'll see more definition in a month or less. For faster results, add 20 minutes of cardio.
You need: Hand weights

Four strengthening exercises for perfect posture

Bent-over row and fly

Stand with legs hip-width apart, with weights resting on top of thighs. Hinge forward. Squeeze shoulder blades and pull weights toward chest with elbows pointing toward ceiling (row). Lower arms, then raise both out to sides to shoulder level (fly). Do 10 to 12 reps.
Perfect your form: Avoid rounding upper back.
Dial it down: Ditch the hand weights or skip the fly.
Amp it up: Balance on one leg for 5 to 6 reps, then the other.

Four strengthening exercises for perfect posturePhoto by Roberto Caruso
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Y raise

Lie on front with forehead on floor and arms stretched overhead in a Y shape, hands in a thumbs-up position. Lift upper body off floor, directing gaze forward. Hold for 2 counts. Do 10 to 12 reps.
Perfect your form: Fire up through your core to protect your lower back.
Dial it down: Don't come up as high, or do fewer reps.
Amp it up: Lift both legs up as you raise arms to challenge your glutes as well.

Four strengthening exercises for perfect posturePhoto by Roberto Caruso

High-plank bird dog

Start in high plank with hands slightly wider apart than shoulders and feet hip-width apart. Push through abs while extending one arm forward and opposite leg back. Lower both, without coming out of plank, and repeat on opposite side. Do 10 to 12 reps.
Perfect your form: Keep hips parallel to floor.
Dial it down: Perform the move with knees on floor.
Amp it up: Hold each arm and leg lift for 3 counts.

Four strengthening exercises for perfect posturePhoto by Roberto Caruso

Roll-up

Lie with legs tightly together and arms stretched overhead. Nod chin toward chest as you roll up, one vertebrae at a time, until you reach just beyond shins or toes. Hold for 2 counts. Reverse movement to return to start. Do 3 sets.
Perfect your form: Move slowly, with control, to activate postural and core muscles.
Dial it down: Do the move with hands at sides.
Amp it up: Hold a light hand weight overhead.

Four strengthening exercises for perfect posturePhoto by Roberto Caruso

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