Do you know that it’s not your makeup or your features that people notice first? Hair, skin quality, and posture actually the first three things that people notice because they are the most visible from a distance.
While hair and skin care are frequently discussed in the beauty community, posture is not, and we’re all guilty of slouching and hunching because it’s simply too comfortable, especially when we’re sitting at our desks all day.
Regardless of how comfortable it is, bad posture prevents you from looking your best, no matter how well you care for your skin, hair, and makeup.
Now that we understand the importance of a good posture, check out this quick and easy back exercise that promises results in just two week by popular Korean YouTuber, VitaminJINY, who has gained more than a million subscribers for her effective workouts.
7-minute ultimate back exercise
Curious what’s this exercise entail? Read on as we illustrate every step in detail for you.
Step 1: the W shape
First, extend your arms to the sides and bring your elbows to the center of your back while lifting your chin up slightly.
This movement will tighten your back muscles between your wing bones, preventing your shoulders from rolling inwards.
Step 2: scapular retraction
Next, fold your elbows and bring your wing bones together while lifting your chin, similar to step one.
You will feel the front of your chest lengthening, and it is important to move at a comfortable pace here.
Step 3: moving both arms
Now, open your arms to the sides and bend your elbows into your back in alternates to tone the area around your armpits.
Remember to gather your elbows back with as much strength as you can, and not to hike your shoulders up.
Step 4: pulling a rope
This step requires you to extend your arms in front of you and pull an imaginary rope towards you with your back muscles.
Lifting your chin upwards during this pulling motion will further improve your curled shoulders and turtle neck posture.
Step 5: happy baby
Similar to step two, you will need to fold both elbows here and bringing them into your back. This time, however, move at a rhythmic pace like a “happy baby”.
At this point, you will be feeling the heat on your back as your back muscles get a much-needed workout.
Step 6: arm open
Imagine hugging a massive tree trunk before stretching your arms backwards, squeezing your back muscles.
Repeat the hugging and arm-opening motion, lifting your chin as you stretch your arms back as much as possible.
If this movement is too difficult for you, you can lower your arms.
Step 7: shoulder extension
Raise your arms to your sides at a 45-degree angle and bring them backwards, lifting your chin and chest as you go while squeezing your back muscles.
VitaminJINY suggests visualising yourself squeezing lemon juice on your back, or squeezing water from a towel.
Check out VitaminJINY’s YouTube below for the full tutorial of the back workout. By repeating each of these simple movement for one minute, you’ll be standing straighter straighter than before!
Alternative back-slimming exercise
To all the ladies who hate doing the same monotonous exercise everyday, we’ve included a different eight-minute back workout that will give you the same gorgeous upper body line and right-angled shoulders!
Step 1: draw a circle with your elbow
Draw your arms in a circular motion, touching your shoulders with your hands and making sure your elbow reaches towards your back.
Remember to keep your back wide and open, but if your shoulders start to rise, keep your hands off your shoulders while continuing the rotating motion.
This will help to loosen up your wing bone for the following exercises and will help to prevent injuries from sudden movements.
Step 2: the “W” shape
Unlike the first W exercise, this time, extend your arms upwards and bring them down by pulling your back, making sure that your elbows are behind your back.
If you’ve not been working on your back muscles, you may find yourself arching and your trapezium constantly hikes up.
A good way to keep your shoulders lowered and your back wide open is to visualise as if you’re lowering a sticky or heavy object down, making sure that you’re moving accurately instead of just being fast.
Step 3: reverse butterfly stroke
Raise your arms to your sides and rotate them in a circular motion, as if doing a reverse butterfly stroke.
To get the full motion, instead of concentrating on your arms, make sure you’re squeezing your back muscles when pulling backwards.
People with no back muscles have curved backs, according to VitaminJINY, so it’s critical to engage your back muscles to effectively eliminate your hunched back and rounded shoulders.
Step 4: backstroke
This step requires you to do a backstroke instead of a reverse butterfly, turning your left and right arms alternately while keeping your palms up.
You can now take a 15-second break after completing the first four steps!
Step 5: the swan
Lift both arms to the center of your head, as if you were a graceful swan, before lowering them.
Lift your chin upwards as you lower your arms, making sure to open your shoulders wide and engage your back muscles, slightly pulling your arms towards your back.
Step 6: extended “W” movement
The first part of this movement is the same as step two: raise your arms to the sky and lower them to form a “W” shape at elbow length.
The second movement entails lowering your arms before raising them to the same “W” shape, and extending your arms high up towards the sky again.
Repeat this movement while keeping your chest up and your stomach in.
Step 7: retracting your elbow
Stretch your hands outwards to the sides and retract your elbows towards your back at a 90-degrees.
As usual, your arms should extend towards your back as much as possible without arching your body forward.
Step 8: backwards swing
Swing your arms back as if they’ll touch behind your back, making sure to control the momentum with your back muscles rather than the swinging motion of the arms.
Each of these steps are to be repeated for one minute and this simple eight-minute workout will have you achieving your perfect posture in no time!