Content

• Steps
• Method 1 of 2: Improving your posture
• Method 2 of 2: Be Fit
• Tips
• What do you need

Working at the computer, endless driving in transport, lack of exercise - all this affects the back, chest and arms. If your posture isn't all that perfect, use our tips to look sexy in tops, swimwear, and evening wear. Pay attention to your back 3 times a week to look better and sexier.

Steps

Method 1 of 2: Improving your posture

1. 1 Take a close look at your posture. If you work a lot in a seated position, your back muscles may be weak. Poor posture can cause you to gain extra fat and round your back to an unacceptable degree.
   • Try the wall test. Stand as you normally would. Now slowly align until your buttocks are touching the wall. If your shoulders, back and buttocks are not touching the wall at the same time, you need to urgently start working on your posture.
2. 2 Stand against a wall to correct your posture. Place your shoulders against the wall. Lower your chin and touch the back of your head against the wall. ...
   • Make sure that the back does not round, and the shoulders do not rise up.
   • Hold this position for several minutes until you feel comfortable in this position.
   • Go back to the wall 2-3 times in order to check how perfect your posture is.
3. 3 Correct your posture while working at the computer. If you are constantly looking at a computer monitor, watch the position of your neck. Stretch your neck back, as if you want to touch the wall, stay in this position for 3 seconds, relax.
   • Repeat 10 times throughout the day.
   • This exercise will strengthen your neck muscles so you will not bend forward when standing.
4. 4 Raise your shoulders up if your arms are constantly leaning forward. Bring your shoulders together, lift and hold them in this position for 3 seconds. Relax and repeat 10 times.
   • Repeat the exercises throughout the day while you are sitting on the couch, at the computer, or on the phone.
   • Once your shoulders are strengthened, your back will look tighter and your chest will be higher, thus you will be more attractive, sexier and more confident.
   • Exercise consistently, even after correcting your posture.

Method 2 of 2: Be Fit

1. 1 Grab your sneakers, 2kg dumbbells, and head to the mat to work on strengthening your back muscles. It's a good idea to warm up in the beginning: walking or 10 minutes on the cardio machine is great.
2. 2 Start with the cobra pose: lie on the floor. Place your palms on the floor or mat. This exercise strengthens all the muscles in the back.
   • Pull in your abdomen and tighten your abdominals and stretch out on your arms as soon as you can.
   • Raise your legs. You have to tear them 8-15 cm off the floor.
   • Lift your chest slowly. You can stop resting your hands on the floor while doing this exercise.
   • Inhale and exhale three times in this position. Relax.
   • Repeat 10 times.
3. 3 Work on your shoulders. Take 5-pound dumbbells in your hands and stand on the mat. Spread your legs shoulder-width apart.
   • The arms should be in their natural position.
   • Raise your shoulders up to your ears, freeze for three seconds, then lower your shoulders.
   • Do 2 sets of 10 times.
4. 4 Get on your knees. The next exercise strengthens your back muscles well. Take 2-3 kg dumbbells in your hands.
   • Tighten your abdominals and move your right arm to the side.
   • Bend your arm slightly at the elbow. Raise your elbow until it is at shoulder level. You should also strain your shoulder while raising your hand.
   • Lower your hand slowly. Repeat the exercise 15 times, and then do the same with the left arm.
   • Do 2 sets of 15 reps.
5. 5 The next exercise is called the flying dog. Place the dumbbells aside and kneel. Make sure the weight is evenly distributed throughout your body.
   • Tighten your abdominals, slowly pull back your right leg.
   • At the same time, raise your left hand. Hold this position for 10 seconds. Return slowly to the starting position.
   • Repeat with your left leg and right arm.
   • Repeat the exercise 5 times on each side.
   • Your back should be in one position during the exercise. If you feel that you cannot pull such an exercise, then do it in such a way that after a week or two you try to do it.
6. 6 To strengthen your back muscles, it is good to do blows and lunges. Stand with your feet hip-width apart and hold 1 to 2 pound dumbbells in each hand.
   • Place all your weight on your hands. Press your elbows to your chest.
   • Pull in your stomach. Take one hand to the side, make sure that the elbow is raised.
   • Return to starting position. Now move your other hand to the side.
   • Repeat the exercise 1 time with each hand. Then speed up the pace of the exercise.
   • Increase the load by abducting your arms to opposite sides.
7. 7 Do the exercise 3 times a week or throughout the day. As soon as you think the exercise is simple, take heavier dumbbells or increase the number of sets.

Tips

• If you need emergency help to correct your posture, wear a bar under your clothes all day. Remember to do the exercises 3 times a week while doing this.

What do you need

• Dumbbells
• Exercise mat
• Sport shoes
• Wall
• Posture correction aids