The key of a good posture is a well developed corset muscle group, also it provide a healthy spine and strengthened core.
In today’s article we present to you workout that has been developed by fitness conscious men and women. For this workout plan you don’t need any kind of special gym equipment and the exercises can be done almost anywhere.
1. Star Jump
To do this you need to stand with feet together, arms fully extended and arms on side-bend feet slightly then straighten then push through balls of your feet and then jump with your hands moving up and feet wide-closing it back to start position.
First, you need to start in the plank position and then pull yourself up to the standing position. And next, you need to jump up in the air with your arms above your head and then come back down and back into the plank position. You need to do this motion as quickly as possible and do 10 reps.
3. Frog Jump
After you place yourself in a plank position, jump forward while keeping the hands fixed on the ground. After that jump straight up in air and throw arms up in air. Land and re-set to start position.
4. Squat Jack
Start standing with your feet together, hands clasped at your chest. Jump your feet out and simultaneously bend your knees so you land in a squat position. “Pretend there is a chair behind you and bend your knees as if you are about to sit in the chair.”
Keep the weight in your heels, and try to keep your knees from going beyond your toes. And don’t forget to keep your chest up! Push off, using your heels, and jump back to the starting position.
5. Glute Kickbacks
You need to be on all fours, with your knees directly under your hips and your hands directly under your shoulders and that is the starting position. Then keeping your right knee at a 90-degree angle and slowly raise your right leg behind you bringing your thigh parallel to the floor.
Next keeping your back perfectly still in a neutral spine and then pulse your flexed foot toward the ceiling by squeezing your glutes, with small and controlled motion. And returning to the starting position complete one rep.
First, you need to start the exercise by placing your body on the floor and then drive your knees into your chest and bring your hands behind your head and next as you are pulling your abs towards your spine, raise your shoulder blades off the floor.
And then you need to press the low part of your back into the ground and then as you are turning the upper part of your body to the right, bring your left leg into a straightened position to the outside.
You may drive your elbow towards your right knee and then while making these movements you need to be sure that you are moving your ribcage too, not only your elbows and repeat the exercise with the opposite side too.
You need to lie on your back with the knees bent and feet flat on the floor, hip-width apart and then you need to place your hands behind your head. Next, you need to gently pull your abdominals inward.
Then you need to curl up and forward so that your head, neck, and shoulder blades lift off the floor. Then you need to hold the position for a few seconds and slowly back down. Repeat it 10 times.
8. Up Down Walk
Source: Train Hard Team