12 Posture Workout

[{"selector":"#anim-8fe27c51-edce-4e53-8866-55bfbbb48bec","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b5e70d01-2635-4429-bf64-95f930a1a03b","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-12c7482d-e0de-4d00-a9b0-c6ea66d8cee8","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Written by Abrar Khan

Posture Workout

[{"selector":"#anim-6a9ff1f3-8a08-47da-9c09-88ff28a226d8","keyframes":{"opacity":[0,1]},"delay":250,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Equipment needed: weights, resistance band, stability ball (optional) Time: 20-40 minutes

Suitcase Carry

[{"selector":"#anim-d6a16c61-16f3-4aa8-bba8-f08847cfd207","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.25)","offset":0.33},{"transform":"scale(0.975)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":0,"duration":1000,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-b968da43-d5b1-4358-bb9d-ee99d91ff761","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.08)","offset":0.33},{"transform":"scale(0.992)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":500,"duration":1600,"easing":"ease-in-out","fill":"both","iterations":1}] Black Section Separator

Bird-Dog Row

[{"selector":"#anim-c88b513d-960c-4640-9818-8765d8a67320","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.08)","offset":0.33},{"transform":"scale(0.992)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":500,"duration":1600,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-b64ee8ea-5892-45dd-8070-e0d5eed52250","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.25)","offset":0.33},{"transform":"scale(0.975)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":0,"duration":1000,"easing":"ease-in-out","fill":"both","iterations":1}] Black Section Separator

Kettlebell Swing

[{"selector":"#anim-1f38e240-706f-40c1-9b47-05365c8a9aee","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.25)","offset":0.33},{"transform":"scale(0.975)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":0,"duration":1000,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-8de7695c-0027-4faf-b5a6-24efbd34ac28","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.08)","offset":0.33},{"transform":"scale(0.992)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":500,"duration":1600,"easing":"ease-in-out","fill":"both","iterations":1}] Black Section Separator

Side Plank

[{"selector":"#anim-6079f891-4227-4587-b392-3ad88dc14a1d","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.25)","offset":0.33},{"transform":"scale(0.975)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":0,"duration":1000,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-b74b19da-ed14-4d0e-960d-a6e6ae7748aa","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.08)","offset":0.33},{"transform":"scale(0.992)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":500,"duration":1600,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-f663be41-a0f9-4989-8f4a-8911a73e6d5f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8a2b1aa8-6ba1-4f7a-88d3-fc0440a1d4f6","keyframes":{"transform":["translate3d(0px, 143.07216%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Black Section Separator How to

Plank Shoulder Tap with Jack

[{"selector":"#anim-baa4419e-14c5-466f-9fe9-16b47356df64","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.25)","offset":0.33},{"transform":"scale(0.975)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":0,"duration":1000,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-0aa5656a-357f-4081-b31c-83c23172dbd4","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.08)","offset":0.33},{"transform":"scale(0.992)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":500,"duration":1600,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-ca6c5cdc-be87-41de-ae3d-38a21cea7617","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-138f896b-e8dc-4c65-8f48-b5af9b24d863","keyframes":{"transform":["translate3d(0px, 146.64444%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Black Section Separator

Deadbug

[{"selector":"#anim-73399db4-eb97-4e89-b0e1-828db29e68ce","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.25)","offset":0.33},{"transform":"scale(0.975)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":0,"duration":1000,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-c32f2708-b738-4f08-a2e8-ad5836e62396","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.08)","offset":0.33},{"transform":"scale(0.992)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":500,"duration":1600,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-1c5f544e-6aaf-4a76-bb63-b3b139fc7385","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c193bad5-e1f3-4a1d-9bea-acdeab02fe4f","keyframes":{"transform":["translate3d(0px, 145.67902%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Black Section Separator

Bent-Over Row

[{"selector":"#anim-fcbb68af-37ca-407c-8535-9e1f4ebc9236","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-80f49cf1-0ea5-47bc-80d6-2ba606d33d94","keyframes":{"transform":["translate3d(0px, 145.67902%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-98a41ee0-3204-492a-8cf3-916ce6b6b85b","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.08)","offset":0.33},{"transform":"scale(0.992)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":500,"duration":1600,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-d8fe5e60-f351-49b0-aba1-1ef9e5234f86","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.25)","offset":0.33},{"transform":"scale(0.975)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":0,"duration":1000,"easing":"ease-in-out","fill":"both","iterations":1}] Black Section Separator

Superman

[{"selector":"#anim-66ea7027-39c4-4667-aecb-76ee031ffa4b","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.25)","offset":0.33},{"transform":"scale(0.975)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":0,"duration":1000,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-053473b3-25cf-43f5-9195-9edf16301a97","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.08)","offset":0.33},{"transform":"scale(0.992)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":500,"duration":1600,"easing":"ease-in-out","fill":"both","iterations":1}] Black Section Separator

Deadbug Pullover

[{"selector":"#anim-d01ae39e-50f2-4918-8924-666411574fa3","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.08)","offset":0.33},{"transform":"scale(0.992)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":500,"duration":1600,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-e6f8a446-dac3-4271-9c94-ea9521a74889","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.25)","offset":0.33},{"transform":"scale(0.975)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":0,"duration":1000,"easing":"ease-in-out","fill":"both","iterations":1}] Black Section Separator How to

Stability Ball Limb Extension

[{"selector":"#anim-74d5f05a-ea44-4de4-93c4-d0eb3278b068","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.08)","offset":0.33},{"transform":"scale(0.992)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":500,"duration":1600,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-48a871a6-33d1-4682-b7ba-b858f454c7db","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.25)","offset":0.33},{"transform":"scale(0.975)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":0,"duration":1000,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-cab1b207-99cd-455d-bab8-2a34c39fc5af","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c6ee1f85-3ba0-4c52-b7c0-2016d0ca1f88","keyframes":{"transform":["translate3d(0px, 145.12953%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Black Section Separator

Glute Bridge March

[{"selector":"#anim-56edb2e7-9511-4d20-8299-1b92c688cef8","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8431c5c5-d0dc-421c-bd33-4a4470322dfa","keyframes":{"transform":["translate3d(0px, 145.12953%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b3d9f107-5d6f-41fe-9774-b5d3f42e522c","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.08)","offset":0.33},{"transform":"scale(0.992)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":500,"duration":1600,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-34e498cc-7948-43ec-beb0-b63823ddd30a","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.25)","offset":0.33},{"transform":"scale(0.975)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":0,"duration":1000,"easing":"ease-in-out","fill":"both","iterations":1}] Black Section Separator

Bent-Over Band T Fly

[{"selector":"#anim-dc05282a-0d2c-4b49-90c6-c1f6fc3e93e0","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5eaec38b-462e-4257-9b16-c18e584f7c94","keyframes":{"transform":["translate3d(0px, 144.74417%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-66510a9d-7c5f-43e7-b72d-32e343b0930f","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.08)","offset":0.33},{"transform":"scale(0.992)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":500,"duration":1600,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-c1506e66-bb77-4fb5-bc18-8ea078b7b1ae","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.25)","offset":0.33},{"transform":"scale(0.975)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":0,"duration":1000,"easing":"ease-in-out","fill":"both","iterations":1}] Black Section Separator

OTHER WORKOUTS

[{"selector":"#anim-c974173a-2220-44ec-8865-3d42a7fba426","keyframes":{"opacity":[0,1]},"delay":300,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7143fad3-7f04-462a-9aaf-bb879c399f04","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e2fb8da9-17e3-478a-9486-3d978d972d2d","keyframes":{"transform":["rotate(15deg) translate3d(83.46154%, 0px, 0) rotate(-15deg)","rotate(15deg) translate3d(0px, 0px, 0) rotate(-15deg)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0b43ff07-0408-4166-b084-4022fdead406","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.05)","offset":0.33},{"transform":"scale(0.995)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":300,"duration":1000,"easing":"ease-in-out","fill":"both","iterations":1}] 13 Flexibility Exercises Help You to Get Bendy Fast

12 Posture Workout

Posture Workout

Suitcase Carry

Perform total 15 steps

1

Bird-Dog Row

Perform 10 to 12 reps on each side

2

Kettlebell Swing

Perform 10 to 12 reps

3

Side Plank

Hold for 30 to 60 seconds, then repeat on the other side.

4

Plank Shoulder Tap with Jack

Perform 10 to 12 reps

5

Deadbug

Perform 10 to 12 reps

6

Bent-Over Row

Perform 10 to 12 reps.

7

Superman

Perform 10 to 12 reps

8

Deadbug Pullover

Perform 10 to 12 reps

9

Stability Ball Limb Extension

Perform 10 to 12 reps

10

Glute Bridge March

Perform 10 to 12 reps

11

Bent-Over Band T Fly

Perform 10 to 12 reps

12

OTHER WORKOUTS