12 Simple and Effective Exercises for Getting Perfect Posture

Exercise number 11. Pelvic Floor Exercises

This exercise relieves lower back pain and strengthens the gluteal muscles, the tone of which directly affects a beautiful posture.
The fact is that it is the buttocks that help keep the pelvis and trunk upright.
If you spend most of your time sitting, these muscles become weak.
To begin with, lie on your back, bend your legs at the knees.
The feet should be approximately 30 cm from the hips.
Stretch your arms along the body, palms down.
As you exhale, try to squeeze the gluteal muscles as much as possible, while inhaling, relax.
Continue doing the same for 1-2 minutes.
This exercise can also be done while standing or sitting.

Find an empty section of the wall, preferably without a baseboard.
Lean with your back against it, slightly dropping your shoulders and drawing in your stomach.
Make sure your heels, glutes, and shoulder blades are snug against the wall.
In this case, a natural gap should remain in the lumbar region.
Now lean the back of your head against the wall, slightly tilting your chin down.
Fix in this position for 30 seconds, then move away from the wall without changing your position.
If you do this exercise regularly, the body will soon get used to maintaining an even posture.
To enhance the effect, place a small book on your head and try walking with it for 5-10 minutes.

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