5 exercises to improve posture, strengthen back, core, butt

Slouching spine? Pre-posture-ous!

Our spines are the scaffolding for the body, and unfortunately, proper posture has become a common casualty of our increasingly sedentary culture.

The immediate effects of poor posture can include fatigue, muscle spasms and minor aches. In the long term, poor posture can lead to permanent structural changes in the spine and its support system, potentially resulting in chronic pain and degenerative conditions.

In extreme cases, poor posture can cause spinal deformities, such as kyphosis, also known as a hunchback.

One fitness expert says we can straighten out the issue with a few key body movements and some easy-to-adopt habits.

“A healthy spine should move through its full range: flexion, extension, rotation and side bending. Training the spine in these ranges, along with mobilizing the scapulae, helps restore freedom of movement,” celebrity Pilates instructor Laura Wilson told The Post.

Proper posture is more about flexibility than holding the body stiff or stationary, Wilson said.

“It’s about regular resets, movement breaks and setting up your environment (chair, desk, screen height),” she added, “so good posture is supported, not forced.”

Wilson said it’s important to constantly be aware of how we sit, stand and move, so we can make subtle adjustments throughout the day until upright alignment becomes automatic.

Improved posture is built not just with the back muscles but with the core and glutes as well.

“Training these muscles builds the foundation to support upright alignment,” Wilson explained.

She recommends several exercises for building strength and supporting the spine.   

Chest expansion with free weights

Weighted chest expansion strengthens the scapular retractors, improving posture and spinal alignment, Wilson said.

• Stand or sit in a chair and hinge your torso at the hips.
• Allow your arms to reach forward.
• Inhale: Prepare.
• Exhale: Pull your arms toward your hips, drawing your shoulder blades down and together. 
• Inhale: Slowly release arms forward.

All Fours Series

For all six exercises in this series, position yourself on all fours with your shoulders stacked over your wrists, hips stacked over knees.

Swimming prep 

The alternating movement of the swimmer prep exercise mimics freestyle swimming.

• Inhale: Prepare.
• Exhale: Simultaneously reach the right arm forward and the left leg back.
• Inhale: Lower to the start position.
• Exhale: Switch sides and reach the left arm forward and the right leg back.
• Inhale: Lower to start.
• Repeat with five to 10 reps.

Tricep kickback with free weight

Also known as a “bird dog,” this move works the whole body and builds abdominal stability.

• Inhale: Prepare with the elbow bent by the waist.
• Exhale: Extend arm, reaching the weight to the hip.
• Inhale: Bend elbow.
• Repeat with 10 to 20 reps on each side.

Shoulder extension with rotation with free weight

This exercise, which works the arms and spine unilaterally, makes for an excellent back strengthener.

• Inhale: Prepare, holding a weight in one hand.
• Exhale: Extend arm straight back toward the hip and rotate body toward the weighted hand, opening the chest toward the ceiling. 
• Inhale: Return to the start position, square shoulders to the mat and lower arm.
• Repeat with 10 to 20 reps on each side.
• Take a child’s pose stretch between each side.

Lateral raise with free weight

This exercise challenges the spine, shoulder and obliques.

• Inhale: Prepare, holding a weight in one hand.
• Exhale: Reach arm out to the side, keeping shoulder square to the mat.
• Inhale: Return to start position.
• Repeat with 10-20 reps on each side. 

Side leg lift

• Start by lying on one side, head propped on your bottom elbow, top hand in front of the torso for balance.
• Legs are straight and together with the body in one long line. 
• Inhale: Prepare.
• Exhale: Squeeze the inner thighs, and lift both legs up off the mat.
• Inhale: Maintain legs together and resist the legs back down to the floor.
• Repeat for 10-20 reps on each side.

Side plank

Plank exercises like this one help strengthen the entire set of core muscles we use every day, resulting in a stronger and more balanced body.

• Start in a side plank position (one or both knees down for beginners). Add a free weight in the top hand for more challenge.
• Inhale: Prepare (top arm reaching to the ceiling).
• Exhale: Slowly lower the arm down to shoulder height.
• Inhale: Reach arm back up to the ceiling.
• Repeat five to 15 reps on each side.

Back extension

“This exercise uses all the spinal extensors and shoulder stabilizers and is a great exercise for improving posture,” said Wilson.

• Lie on your stomach with legs shoulder-distance apart.
• Hands can be by your shoulders (think “Cobra” in yoga), stacked under your forehead or reaching forward (think “Superman”). 
• Exhale: Prepare by releasing all of the air from your lungs.
• Inhale: Lengthen your spine and lift your chest off the mat.
• Exhale: Slowly lower back down to the mat.
• Repeat five to 10 reps on each side.
• Be sure to keep your abs and glutes activated to protect your lower back. 

“We spend hours hunched over desks, steering wheels, etc.,” Wilson said, “and spinal extension is the best prescription for so much flexion in our everyday lives.”