Posture Stabilizer

A series of planks and isometric exercises that improve posture by strengthening muscles in the core and back, supporting proper alignment of the spine, and improving balance and stability.

Exercise Overview

Exercise Instructions

Crunch Hold demonstration

1. Crunch Hold

Instructions

  • Start lying on your back with your knees bent and your feet flat on the floor.
  • Engage your core to lift your head, neck, and shoulders off the floor.
  • Reach forward with your arms and hold the position.

Tips

  • Keep your arms straight and parallel to the floor.
  • Keep your lower back pressed into the floor.

Benefits

  • Abdomen
Bridge demonstration

2. Bridge

Instructions

  • Start lying on your back with your knees bent and your feet flat on the floor.
  • Engage your core and glutes to lift your hips off the floor, forming a straight line from your knees to your shoulders.
  • Keep your palms and shoulders pressed into the floor and hold the position.

Tips

  • Squeeze your glutes at the top of the movement.
  • Avoid arching your lower back; the movement should come from your hips and glutes.

Modifications

  • For less intensity, lift your hips only partially off the ground.
  • If you feel any neck strain, try placing a small, folded towel under your head for support.

Benefits

  • Hamstrings, Lower Back, Glutes
Dead Bug demonstration

3. Dead Bug

Instructions

  • Start lying on your back with your legs extended and your arms straight above your head.
  • Engage your core to raise one arm toward the ceiling and bend your opposite knee to bring it up over your hip.
  • Raise your other arm and leg slightly off the floor and hold the position.

Tips

  • Keep your hips square and your lower back pressed into the floor.

Modifications

  • For less intensity, perform the exercise with a smaller range of motion.

Benefits

  • Shoulders, Hips, Quadriceps, Abdomen
Bridge Leg Lift demonstration

4. Bridge Leg Lift

Instructions

  • Start lying on your back with your knees bent and your feet flat on the floor.
  • Engage your core and glutes to lift your hips off the floor, forming a straight line from your knees to your shoulders.
  • Slowly lift one foot off the ground, extending that leg straight.
  • Keep your palms and shoulders pressed into the floor and hold the position.

Tips

  • Keep your hips level and avoid letting them drop on the side of the lifted leg.
  • Keep the foot of your grounded leg firmly pressed into the floor.

Modifications

  • For less intensity, only lift your foot slightly off the ground without fully extending your leg.

Benefits

  • Hips, Hamstrings, Quadriceps, Lower Back, Glutes, Abdomen
Bicycle Crunch Hold demonstration

5. Bicycle Crunch Hold

Instructions

  • Start lying on your back with your knees bent and your feet flat on the floor.
  • Place your hands behind your head and engage your core to lift your head and shoulders off the floor.
  • Extend one leg straight out and bring your opposite knee towards your chest, while rotating your upper body to bring your opposite elbow toward your raised knee.
  • Hold the position and switch sides at the halfway point.

Tips

  • Keep your lower back pressed into the floor.
  • Focus on the rotation of your torso, not just the elbow-to-knee movement.
  • Avoid pulling on your neck with your hands.

Benefits

  • Obliques, Abdomen
Bird Dog demonstration

6. Bird Dog

Instructions

  • Start on your hands and knees in a tabletop position.
  • Engage your core to simultaneously extend one arm forward and your opposite leg back.
  • Keep your body in a straight line parallel to the floor and hold the position.

Tips

  • Avoid arching your back or rotating your hips.

Modifications

  • For less intensity, lift only your arm or leg individually.

Benefits

  • Shoulders, Lower Back, Glutes
Airplane demonstration

7. Airplane

Instructions

  • Start lying on your stomach with your arms extended out to the sides at shoulder height.
  • Engage your lower back and glute muscles to lift your chest and arms off the floor.
  • Keep your head in line with your spine and hold the position.

Tips

  • Hold your arms straight out to the sides, like airplane wings.
  • Squeeze your shoulder blades together as you lift to engage your upper back.

Modifications

  • For less intensity, lift your chest and arms only slightly off the floor.

Benefits

  • Upper Back, Shoulders, Hamstrings, Lower Back, Glutes
Lying Side Leg Raise demonstration

8. Lying Side Leg Raise

Instructions

  • Start lying on your side with your legs extended and your feet stacked on top of each other.
  • Rest your head on your lower arm and place your top hand on your hip.
  • Engage your core to lift your top leg towards the ceiling, creating a 45 degree angle between your leg and the floor.
  • Hold the position.

Tips

  • Keep your hips stable and your body in a straight line from head to toe.

Modifications

  • If lifting your leg high is too challenging, perform the exercise with a smaller range of motion.

Benefits

  • Obliques, Lower Back, Glutes, Abdomen
Elbow Side Plank demonstration

9. Elbow Side Plank

Instructions

  • Start lying on your side with your legs extended and your feet stacked on top of each other.
  • Place your bottom elbow under your shoulder and your forearm flat on the floor.
  • Engage your core and lift your hips off the floor, creating a straight line from your head to your heels.
  • Rest your top hand on your hip and hold the position.

Tips

  • Keep your hips lifted and in line with your body.

Modifications

  • For less intensity, lower your bottom knee to the floor for support.

Benefits

  • Triceps, Obliques, Shoulders, Abdomen
Hand Plank demonstration

10. Hand Plank

Instructions

  • Start on your hands and knees in a tabletop position.
  • Step one foot back and then the other, so your legs are fully extended.
  • Engage your core to keep your body in a straight line from your head to your heels.
  • Distribute your weight evenly between your hands and feet and hold the position.

Tips

  • Look at a spot on the floor just ahead of your hands to keep your neck neutral.

Modifications

  • For less intensity, drop to your knees while maintaining a straight line from knees to head.

Benefits

  • Triceps, Upper Back, Obliques, Shoulders, Chest, Lower Back, Glutes, Abdomen