Our October feature in Health And Fitness Magazine
This month, expert trainer Jean-Claude Vacassin, owner of W10 Gym, talks us through the best moves to create a good posture.
1. BAT WINGS
BENEFITS: As the largest muscles in your arms, the triceps are responsible for the most upper-body definition. With this targeted routine, you’ll not only feel the burn in your arms, you’ll also strengthen your core.
-Grab a dumbbell in each hand and stand with your feet shoulder-width apart.
-Bend at your hips and lower your chest until it’s parallel to the floor.
-Squeezing your elbows tight to the sides of your body, pull them back as far as you can while also squeezing your shoulder blades together.
-Hold for five seconds.
-Release slowly, bringing your arms back down to the starting position.
2. UP AND OVERS
BENEFITS: This simple exercise works on mobility and scapular retraction (pulling your shoulder blades together) and reinforces good upper-back posture.
-Stand with your feet shoulder-width apart.
-Grab each end of a resistance band and pull it tight.
-Lift your arms up, keeping them completely straight at all times.
-Bring your arms over your head and behind your body as low as you can, while rotating your shoulders.
-Bring your arms back to the starting position and repeat.
3. FACE PULL
BENEFITS: As well as being a great exercise for building your shoulder muscles, face pulls are also incredibly effective for improving your posture, shoulder health and preventing injuries.
-Stand with your feet hip-width apart facing a high pulley with a rope or dual handles attached.
-Lean back onto your heels while keeping your core tight and your back and arms straight.
-Pull the rope or handles directly towards your face, separating your hands as you do.
-Keep your upper arms parallel to the ground.
4. BAND-RESISTED HIP BRIDGE
BENEFITS: This move opens your hips, fires up your glutes and strengthens your back and core, and gives an extra challenge at the top of it.
-Lie on your back with your knees bent and feet shoulder-width apart and flat on the ground.
-Place the band under the arch of your feet and across the top of your hips, holding it in place with your hands if necessary.
-Drive your feet into the floor, pushing your hips up until you have a straight line between your knees, hips and shoulders.
-Squeeze you glutes tight against the band at the top, before slowly returning to the start.