8 Amazing Core and Back Strengthening Exercises to Fix Bad Posture (2024)

The routine you’re about to discover will strengthen your core and back muscles simultaneously. The exercise selection will also help you correct and improve your posture.

If you spend a lot of time at your desk or sitting in general (And who isn’t nowadays), I suggest you repeat this routine twice weekly. I’m sure you’ll feel a positive difference.

The exercises below will help restore your posture by strengthening your back and postural muscles while engaging your inner core.

The entire routine is only 12 minutes if you want to follow along with me.

Benefits of Strengthening Your Core and Back Muscles:

The core and back muscles work together to provide stability and support to the spine and the entire body.

The core muscles are also not just limited to the frontal abdominal region:

They also include the deep muscles in the back, such as the erector spinae, that help maintain proper spinal alignment and prevent back injuries.

By incorporating back exercises into your core strengthening routine, you ensure that both muscle groups are developed and able to work together.

So you’re promoting back stability through the core exercises and also working on improving your posture, reducing the risk of lower back pain. It’s a win-win.

Next time you strengthen your core, try this routine, and I promise you’ll feel so good after.

12 Minutes Core and Back Strengthening Workout

Core And Back Strengthening Exercises List

Scapular Retraction Exercise (Lying Face Down):

1. Lie face down on the floor with your arms bent.
2. Gently squeeze your shoulder blades together as you lift your arms and chest slightly off the ground.
3. Maintain a neutral neck position, looking down towards the floor to avoid straining your neck.
4. Hold the contraction for a few seconds, feeling the muscles between your shoulder blades engaging.
5. Slowly lower your arms and chest back down to the starting position.
6. Repeat the movement for 10-12 repetitions, focusing on controlled movements.
7. Remember always to breathe and keep your core engaged to avoid putting pressure on your lower back.
8. This scapular retraction exercise helps strengthen the muscles stabilizing your shoulder blades, promoting better posture, and reducing upper back tension.

Prone Y Exercise

1. Lie face down on a mat and extend your arms overhead, forming a “Y” shape with your body.
2. Engage your core muscles to stabilize and support your lower back.
3. Gently lift your arms, head, and chest off the ground, maintaining a neutral neck position.
4. Keep looking down or ahead to avoid straining your neck.
5. As you lift, focus on squeezing your shoulder blades together, feeling the muscles between them activate.
6. Hold this position for a second, feeling your upper back and shoulder muscles contract.
7. Slowly lower your arms, head, and chest back to the starting position.
8. Repeat the movement for 10-12 repetitions.
9. Breathe throughout the exercise.
10. The prone Y exercise targets the muscles of your upper back, shoulders, and postural muscles, helping to improve upper body strength and stability. This exercise also helps improve proper posture.

Reverse Back Extensions on the Floor:

1. Lie face down on the floor with your legs extended straight. Rest your head on your hands to keep your neck supported.
2. Engage your glutes, core, and lower back muscles to lift both legs off the ground simultaneously.
3. As you lift your legs, lift your hips off the ground by squeezing your glutes and lower back muscles.
4. Hold the lifted position for a moment, feeling the contraction in your glutes and lower back.
5. Gently lower your legs down to the starting position.
6. Repeat the movement for 10-12 repetitions, focusing on the glutes contractions and keeping your core engaged.
7. The reverse back extensions on the floor target your glutes, lower back, and hamstrings. It’s a great exercise to strengthen your posterior chain.

This exercise will improve your lower back stability and core strength. Start with a few slow repetitions if you need to, and progress slowly.

Superman Exercise:

1. Lie face down on the floor with your arms extended in front of you and your legs extended.
2. Engage your core muscles to keep your lower back stable. This is very important in this exercise.
3. Start lifting your arms, chest, and legs simultaneously off the ground, hovering a few inches above the floor.
4. Look down to maintain a neutral neck position and prevent strain.
5. Focus on lengthening your body as you lift, reaching your arms and legs away from your center.
6. Hold this lifted position for a few seconds, feeling the activation in your back and glutes.
7. Slowly lower your arms, chest, and legs back down to the starting position.
8. Repeat the movement for 10-12 repetitions.
9. Remember to breathe steadily throughout the exercise.
10. The Superman exercise is an amazing exercise that targets your back, glutes, and hamstrings, all part of the posterior chain, while also improving overall core stability.

Swimmers Exercise (Beginner Version – Slowly Raising Opposite Arm to Leg):

1. Lie face down on the floor with your arms extended in front of you and legs straight.
2. Engage your core muscles to stabilize your spine and lower back.
3. Lift your right arm and left leg slightly off the ground simultaneously.
4. Slowly and mindfully lift and raise your right arm and left leg off the ground.
5. Hold this position for a moment, feeling the activation in your core, back, and glutes.
6. Lower your right arm and left leg back down to the starting position.
7. Switch sides and lift your left arm and right leg off the ground in the same controlled manner.
8. Hold the position for a moment before lowering them back down.
9. Repeat the exercise, alternating between the right and left sides for 10-12 repetitions.
10. Maintain steady breathing and keep your core engaged throughout the movement.
11. The Swimmers exercise engages your back, glutes, and core, helping improve your back strength and stability. Focus on the slow movements to practice this beginner version before we progress to the more challenging version.

Prone Arm Circles to External Rotations:

1. Lie face down on the floor with your arms extended.
2. Engage your core for support and stability.
3. Begin making small circles with your arms moving your hands into an external rotation movement.
4. Continue the circular motion for 10-12 repetitions.
5. As you bring your arms into external rotation, squeeze your shoulder blades together.

Swimmer Exercise:

1. Lie face down on the floor with your arms extended in front of you and legs straight.
2. Engage your core muscles to stabilize your spine and lower back.
3. Simultaneously lift your upper body, arms, and legs off the ground, just like in the beginner version, but faster this time.
4. Begin alternating your arms and legs in a swimming motion.
5. Keep your movements controlled and maintain a steady pace.
6. Focus on reaching forward with your arms and lengthening your legs behind you.
7. Continue the swimming motion for 10-12 repetitions.
8. Remember to breathe steadily throughout the exercise and always keep your core engaged.
9. The Swimmers exercise targets your back, glutes, and core, and will also help you build strength and improve coordination.

Bird Dog Exercise (Single-Leg Extended):

1. Get on all fours with your hands directly under your shoulders and knees under your hips.
2. Engage your core, and you want to keep your back stable.
3. Extend your right leg straight back and reach your left arm forward.
4. Raise your arm and leg to create a straight line.
5. Keep your hips and shoulders square to the floor, avoiding twisting or tilting.
6. Hold this position for a moment, feeling the activation in your core and glute muscles along your extended leg and arm.
7. Slowly lower your right leg and left arm back to the starting position.
8. Repeat the movement for 10-12 repetitions on both sides.
9. The Bird Dog exercise with a single-leg extended engages your core muscles, glutes, and shoulders to improve your balance and coordination. It’s a great beginner version of the regular bird dog exercise.