3 resistance band exercises to improve posture
Tone your abs, shoulders, and chest - resistance band needed
Just three exercises three times.
3
Your 15 minute resistance band posture workout
Three exercises three times
Keep your workout focused and powerful with three exercises, repeated three times. Jog to your favourite spot and complete these three exercises in three sets.
Three Sets, 15 reps:
Exercise One – Core Twists
Exercise Two – Bent Over Rows
Exercise Three – Reverse Flys
Finally, run home and don’t forget to stretch!
2
Get ready to begin!
Hey guys, here are my top tips for performing these exercises with proper form.
- The key to this exercise is to keep your arms nice and straight and rotate your torso when you pull outwards.
- Slowly pull out outwards so you are twisting. Then hold for a couple of seconds.
- Slowly release. When the resistance band moves back in, keep the band controlled.
You can make the resistance bands heavier by stepping away from the band.
15 reps – Bent Over Rows
- Hold both handles and keep your back straight and slowly pull out.
- When you pull out, squeeze your elbows together as your hands go past your waist. When you get to the top of the pull, keep your shoulder blades squeezed together and hold for a few seconds.
- Slowly pull back in with a controlled release.
15 reps – Reverse Flys
- Hold your arms out straight in front of holding the resistance band. Ensure your arms are in line with your shoulders throughout.
- Slowly open your arms wide to either side, feeling the resistance against the band to keep your core engaged.
To amp up the challenge, increase resistance by bringing your hands closer to the centre of the band.
RUN
Run Home & Be sure to stretch
If you’re just starting out, walking is a great option! As you build strength, you can gradually increase the intensity. Tag me in your results on Instagram @32.run.
Treat yourself to the benefits of personal training
A good, strong posture can help reduce pain, improve musculoskeletal health, enhance breathing and generally increase your energy levels. I use a wide variety of resistance band exercises to improve my client’s posture and overall core strength. If you would like a more personalised workout plan, I offer PT sessions tailored to your needs. Choose from in-person personal training sessions at my private gym in Southwark SE1 or online personal training sessions – whatever suits you!
faq
resistance band Posture workout
Can resistance band exercises help with my overall core strength?
Yes, these resistance band exercises not only target specific muscle groups but also contribute to overall core strength. A stronger core supports better posture and helps reduce the risk of injury.
How do core twists benefit my posture?
Core twists primarily engage the obliques (side abdominal muscles) while activating the core. This exercise strengthens the muscles responsible for rotating your torso, enhancing core stability, which is essential for maintaining proper posture.
What muscles do bent-over rows target?
Bent-over rows focus on the upper back muscles and biceps. Strengthening these areas helps build a strong back, which is crucial for good posture and overall spinal health.
How do reverse flies contribute to better posture?
Reverse flies strengthen the muscles in the back of your shoulders. By improving the strength and stability of these muscles, reverse flies can enhance your posture and create a more balanced upper body appearance.
How often should I perform these exercises to see improvements in my posture?
To effectively improve your posture, aim to incorporate these resistance band exercises into your routine at least two to three times a week, ensuring you maintain proper form.
Are these exercises suitable for beginners?
Absolutely! These resistance band exercises are low-impact and can be easily modified to suit different fitness levels, making them ideal for beginners looking to improve their posture. Additionally, resistance bands can be used at home or in the gym, making them accessible to everyone.
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