Moves for a Stronger Core and Better Posture

 

Overview

In this workout stretches are coupled with core-centric moves to help improve posture, range of motion, strength and flexibility -- all in one single session. Do each core move followed by its complementary stretch move back-to-back for the recommended number of reps, performing 3 sets in total of both before moving on to the next pair. You won’t need any equipment for these moves unless you are working on a hard surface, and in that case, a mat may be more comfortable. Try this routine up to 5 days a week for a stronger, more flexible body.

 

CORE MOVE : Swimming

This pilates exercise targets the back, glutes and shoulders to help improve your posture and range of motion. To do it, lie face down with your arms and legs opened into an “X” shape on the floor. Then, extend your spine and lift your chest, thighs and arms off floor. Your eyes should be gazing down and your neck in line with your spine. Lift your left arm and right leg slightly higher and then quickly switch sides. That’s one rep. Do 20 reps as quickly as possible, trying to keep your torso steady as your arms and legs flutter.

 

STRETCH MOVE : Bow Pose

This yoga-inspired pose opens up the front of your body muscles that can get tight from sitting at a desk all day. To do it, lie face down with your knees bent and slightly wider than hip-width apart. Reach your arms back to grab your ankles. Then, extend your spine and lift your thighs and chest off the floor, lifting your body as high as possible. Try to bring your head in line with your heels. Hold for up to 30 seconds.

 http://www.livestrong.com/ab-exercises/