The muscles in the midsection of your body, such as your abdominals, gluteals and lumbar extensors are also known as your core muscles. Strength and stability in this area is important for injury prevention, athletic performance and good posture. One of the primary reasons for the characteristic slump of poor posture is a weak core. "Even people who exercise regularly can have poor posture," says Lesley Powell, director and founder of Movements Afoot, a Pilates wellness center in New York City. In a meta-analysis of over 100 studies, scientists from UCLA found that poor posture is linked to breathing problems, increased risk of falling, depression and lower quality of life.
Plank Position
According to the American Council on Exercise, or A.C.E., this exercise targets your abdominal and back muscles. Start by lying on your stomach with your elbows near your sides and your hands directly under your shoulders, palms down and facing forward. Contract your thigh muscles to extend your legs and pull your toes towards your shins. Contract your core muscles to lift your entire torso off the floor or mat, keeping your core and legs tight. You may either keep your forearms on the floor or lift higher onto your hands. Keep your back as flat as possible, rather than allowing it to sag or bow. Do not raise your hips and bottom or bend your knees. Continue to breathe while holding this position as long as you are able to maintain good form.
Bridge
The bridge exercise is one in a series of posture exercises featured by "Oprah" magazine. The exercise strengthens your abdominal, gluteus and thigh muscles. To perform this exercise, lie on your back with your arms at your sides, knees bent and your feet flat on the floor. Press your feet down as you squeeze the muscles in your legs, bottom and core to lift your pelvis up. Keeping your core muscles tight can help you avoid arching or overextending your lower back. Hold for as long as you can keep good form without experiencing pain or discomfort.
Seated Stability Ball Row
Dr. Drew DeMann, of Manhattan Spine and Sports says that slouching actually reduces the amount of oxygen your muscles receive and hampers blood flow to your gut, which can result in indigestion. He points out that headaches may occur if your neck muscles are perpetually cramped. DeMann recommends the seated stability ball row to strengthen your upper back and shoulders to keep them from slumping forward. "This can improve your breathing and increase energy," DeMann says.
Start in a seated position on a stability ball with your knees bent and your feet flat on the floor. Keep your neck in line with your spine. Hold a 5-lb. weight in each hand out in front of you with your palms facing each other and your elbows bent at 90-degree angles. Slide the weights to your sides in a rowing motion, squeezing your shoulder blades together.
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