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Better Posture, Trimmer Tummy

Try these posture tricks and exercises for a more slender silhouette.

Good posture means your body’s underlying skeleton is aligned as it should be, reducing wear and tear on your joints and ligaments, helping to prevent back problems and arthritis, and even giving you more energy. Excellent posture can even make your tummy look nipped and tucked in the best way possible—naturally.

Posture Pick-Me-Ups
Posture that allows for the natural curves in your spine and causes the least amount of strain on supporting muscles and ligaments is what you’re after. Debi Pillarella, MEd, a certified personal trainer and national fitness spokesperson for the American Council on Exercise, offers these tips:

Think of the line. Pretend there’s a puppet string pulling you up from the top of your head, elongating your spine and lifting your chest.
Practice: Stand with your back against the wall. Gently squeeze your shoulder blades together so that your upper shoulders and back “kiss” the wall. Repeat 10 to 15 times.

Draw it in. Pull in your abdominal muscles as if you’re zipping up a tight pair of jeans.
Practice: While sitting, rock the pelvis forward, then tighten the abdominals as you rock back to reverse the lumbar curve. Repeat 10 to 12 times.

Stay centered. Hold your head straight and your shoulders back. Try to keep symmetry between the left and right sides of your body.
Practice: While wearing a sleeveless top, thread a ruler behind your shoulders through the armholes. This will help remind you to retract your shoulders. Hold for 10 to 15 minutes daily.

Support yourself. When you’re sitting, be sure your butt is touching the back of your chair. And don’t hesitate to use lumbar rolls or towels for spinal support of your back’s natural curves.
Practice: While lying facedown on a mat with your elbows resting on the floor next to your chest, push your body upright with your palms so you are balancing on your forearms and the balls of your feet. Your body is in a straight “plank” position. Begin with holding the position, your navel drawn in, for 10 to 15 seconds and make your way up to 30 to 60 seconds. Repeat as often as you can.

The Sin of Slouch
No one can have perfect posture constantly, but there are specific bad-posture triggers and remedies to avoid them.

Keep moving. “Our body is designed for motion,” says Pillarella. “When in a static posture for an extended period of time, the pelvic and abdominal muscles weaken, contributing to poor posture.” Shift your body weight from foot to foot when standing still, and after sitting for 30 minutes get up to realign your posture.

Watch your weight. Carrying extra weight can cause the spine to weaken and the body to become off center, especially when the weight is in the abdominal area.

Make it easy to succeed. A desk that’s too high, a sagging mattress, a chair or pair of shoes that don’t fit you correctly: All of these can contribute to poor posture. Surround yourself with things that support your body.