Time: 5 minutes (optional 10)
Equipment: Resistance band
Good for: Total-body, posture
Instructions: For each move, perform 10 reps, then rest for 30 seconds. Continue to the next move. After you’ve completed all moves, rest for one minute, then repeat the circuit as many times as you need until you reach five minutes (generally twice). If you’d like to do a longer workout, continue for 10 minutes.
Sweat trainer Kayla Itsines created this exclusive workout to help improve your posture. It’s also totally pregnancy-safe for all trimesters. Kayla recommends doing these posture exercises three times a week to see results.
How to: Standing on the middle of a resistance band, plant both feet on the floor shoulder-width apart. With your arms extended, hold the ends of the resistance band in an overhand grip (palms facing down). Using the muscles in your shoulders and arms, bend your elbows outwards and upwards to bring the ends of the band up to shoulder height. Avoid “shrugging” your shoulders by drawing your shoulder blades down and back. Extend your arms to return to the starting position. That’s one rep. Complete 10.
How to: Standing on the middle of a resistance band, plant both feet on the floor shoulder-width apart. While maintaining a slight bend in your knees, hinge forward from your hips so that your torso is at a 45-degree angle to the floor. Extend your arms directly below your chest, holding the ends of the resistance band with a neutral grip (palms facing inwards). Bend your elbows to bring the ends of the resistance band in towards your lower ribs, making sure your elbows stay close to the sides of your body. You should feel a small squeeze between your shoulder blades. Extend your elbows to return to the starting position. That’s one rep. Complete 10.
Standing Reverse Fly
How to: Plant both feet on the floor slightly wider than shoulder-width apart. Hold one hand on each end of the resistance band with an overhand grip (palms facing down) and extend your arms directly in front of your chest, ensuring that your elbows are completely locked. Using the muscles in your shoulders and back, pull the band ends outwards and backwards until your arms are in line with your shoulders. You should feel a small squeeze between your shoulder blades. Hold this position briefly before gently drawing the ends of the band together to return to the starting position. That’s one rep. Complete 10.
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