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Posture Core Routine

The document outlines a weekly plan for a Posture and Core Correction Routine, designed to fix pelvic tilt, improve core strength, and correct neck and shoulder posture. It includes daily exercises for core activation, lower body, upper body posture, and stretching, with specific repetitions and sets. Additionally, it provides a weekly structure detailing the focus for each day, along with daily posture rules to maintain proper alignment.

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kushahlawat91
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7 views2 pages

Posture Core Routine

The document outlines a weekly plan for a Posture and Core Correction Routine, designed to fix pelvic tilt, improve core strength, and correct neck and shoulder posture. It includes daily exercises for core activation, lower body, upper body posture, and stretching, with specific repetitions and sets. Additionally, it provides a weekly structure detailing the focus for each day, along with daily posture rules to maintain proper alignment.

Uploaded by

kushahlawat91
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Posture + Core Correction Routine (Weekly Plan)

Daily Time: 20–25 minutes

Goal: Fix pelvic tilt, improve core strength, and correct neck + shoulder posture.

PART 1: Core Activation (Daily)

Vacuum Holds: 5–8 reps × 15–20 sec

Dead Bugs: 3 × 10/side

Plank: 3 × 30–45 sec

Posterior Pelvic Tilt: 3 × 12

PART 2: Lower Body (Daily)

Glute Bridges: 3 × 12–15

Bodyweight Squats: 3 × 12

PART 3: Upper Body Posture (Daily)

Chin Tucks: 3 × 10 (5 sec hold)

Wall Slides: 3 × 10

Face Pull Motion: 3 × 12

Rear Delt Fly: 3 × 12

PART 4: Stretching (Daily)

Hip Flexor Stretch: 30–45 sec each side

Quad Stretch: 30 sec each side

Chest Stretch: 30–45 sec

Neck Stretch: 20–30 sec each side

Weekly Structure

Day 1: Core + Lower Abs

Day 2: Light posture + stretch

Day 3: Core + Upper Abs

Day 4: Rest or light posture

Day 5: Obliques + Stability

Day 6: Light Core + Stretch

Day 7: Rest

Daily Posture Rules


Keep abs slightly tight

Tuck pelvis slightly

Chin tucked, shoulders relaxed back

Avoid slouching while sitting

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