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For menBeginnerBack

Posture Reset

Gentle spine mobility and back raises to undo hours of sitting.

  • 8 min
  • 10 movements
  • Difficulty 1–2/5
WorksArmsBackCoreLegs

The workout, in order

  1. Arm Circles

    Difficulty 1/530 sec

  2. Standing Torso Twist

    Difficulty 1/530 sec

  3. Cross Toe Touches

    Difficulty 1/530 sec

  4. Kneeling Lat Rock-Back

    Difficulty 1/530 sec

  5. Bird Dog

    Difficulty 2/530 sec

  6. Superman

    Difficulty 2/530 sec

  7. Reverse Snow Angels

    Difficulty 2/530 sec

  8. Glute Bridge

    Difficulty 2/530 sec

  9. Lumbar Rotation Stretch

    Difficulty 1/530 sec

  10. Cat-Cow

    Difficulty 1/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise. Take longer breaks whenever you need them.

Keep your training going

Five men’s plans, 30 days each.

Compare plans
For menBeginner

Men’s Beginner Plan

Learn the movements and build a starting routine.

30 days8–15 min a day
For menEasy

Men’s Easy Plan

Keep moving with a manageable next step.

30 days8–15 min a day

Guides for this practice