5 Pilates exercises to improve your posture
Posted on January 14, 2023
Do you struggle with poor posture?
Pilates is an effective way to improve poor posture by strengthening the core, increasing flexibility, enhancing body awareness, and targeting specific postural imbalances. With regular practice, Pilates can help you achieve better posture and reduce your risk of pain and other health problems associated with poor alignment.
Here are 5 Pilates exercises to help you stand taller and feel stronger:
- Shoulder bridge: Lie on your back with your knees bent and feet flat on the floor. As you inhale, lift your hips and spine off the mat, and as you exhale, roll your spine back down. This exercise strengthens the glutes and lower back muscles, which are important for supporting the spine and improving posture.
- Spine stretch forward: Sit with your legs straight and your arms reaching forward. As you inhale, lengthen your spine, and as you exhale, begin to round forward, reaching your arms towards your feet. This exercise stretches your spine and hamstrings while promoting good posture.
- Side leg plank: Lie on your side with your legs straight and stacked on top of each other. Lift your top leg and lower it back down without letting your pelvis move. Repeat 8-10 times on each side. This exercise strengthens the muscles of the hip and outer thigh, which are important for stabilizing the pelvis and improving posture.
- Plank: Start on your hands and knees and walk your feet back until your body forms a straight line from your head to your heels. Hold for 30 seconds to 1 minute. This exercise strengthens the core muscles, including the muscles of the abdomen and lower back, which are essential for supporting good posture.
- Swan dive: Lie on your stomach with your hands under your shoulders. As you inhale, press into your hands and lift your head, neck, and chest off the mat. Exhale and lower back down. This exercise strengthens the muscles of the back, which are essential for maintaining good posture.