Will exercise/muscle building improve my posture?

[potatoes]

Well there are really two things I want to do here. First of all, since I just turned 18 I've decided that it's probably as good a time as any to start getting in shape since I haven't really done anything since I was 14.

I have a treadmill at home and a mat for doing sit-ups etc., but I'm not really sure how to go about getting in a routine that would work for me - I've been told by someone to run 2 miles every other day on the treadmill but tbh that is really too much for me, and if I did it, I don't think I could follow through with any other exercises. So I thought maybe a run/jog for 15 mins every other day and then do 30 sit ups and 10 pushups? or 3 times a week? or ...maybe not that much? Maybe there's some other better way to exercise that I don't even know. ---- Basically I'm not really sure how to start doing anything, since I've never really been an active sort of guy. Could anyone reccomend just a basic way/routine to get going?

And secondly, my physique isn't that great - I'm a pretty skinny guy with bad posture - basically (), like the guy on the right, except my ass kind of sticks out too as it's the only part of me that isn't that skinny haha. So I'm wondering if I do follow through with some sort of basic routine (like doing something every other or w/e), would that be the best way to improve my posture, since it would strengthen my ab muscles or something like that? (Or is the best way just to put my shoulders and head back all day and hope I will get stuck like that)

I know this is sort of a long post, but thanks to anyone who can help, or even just point me in the right direction!

 

[SkianS40]

I'll tell you right now that running 15 minutes and doing a few sit ups and pushups will do little to change your posture. It's an okay start to getting in shape, but if you want to make some serious changes you're going to need to mix up your routine, create some full body workouts and be sure to work areas that are out of balance.

Without looking at the picture (i'm at work), and just going by your description - It sounds like you have some problems with your hips. Somethings that my help are samson stretches, overhead squats (use a broomstick, keep your arms LOCKED OUT overhead), for a real challenge, try an overhead squat facing a wall - don't let your face or hands touch the wall.

There's tons of stuff that you CAN do to improve your posture. the most important thing to keep in mind is that if you're not using good form in your movements, you probably doing more harm than good. When doing pushups - keep a tight, solid core - don't sag. When doing situps - bend at the hips, not the trunk. When running - keep your head up, shoulders slightly back, run on the ball of your foot... no matter the exercise, focus on form and your posture will follow.

 

[evan]

I've noticed better posture after weight training. But, I'm not sure if it was because of increased muscle mass and a strengthened core, or because proper lifting requires good form to avoid injury and after concentrating more on form, posture just came along with it. Maybe a little bit of both.

While at your current fitness level you might not be able to do 2 miles on a treadmill every other day, you will adapt. Get on that treadmill.

 

[Karky]

Sounds like you've got an anterior pelvic tilt. Your hip flexors are probably tight and they are pulling your pelvic forward, as a result, your back muscles are constantly in a shortened position and they become stiff, and your abs are constantly in a lengthened position and they become weak. You need to work your glutes, getting the glutes up to par is very important when it comes to hip posture. You should probably start doing glute bridges before every workout to help you fire the glutes in all the exercises you do. Also, I think deep lunges and squats could help your glutes.

stretching the hip flexors is a good idea too, and not only static stretching, but dynamic stretching works wonders.

Also, are your shoulders rounding forward? If so, you need to work your upper back more. Now bear in mind, these things I'm saying is just what generally is happening. You could for example have very tight lats, in which case working the upper back from an angle that hits them a lot won't be smart. It's very hard to know without seeing pictures of you.

BTW: to test your lats, lie down on your back, feet on the ground but keep the knees a bit up. Then try to lay your arms down on the floor over your head (while keeping them straight). During all this, your back should be flat on the floor. If your hands can't comfortably touch the floor, you should start some lat mobility drills.

 

[britany]

One of the main benefits of training is improving posture.
Don't look at me a .