by Kathleen Richardson

Created on: October 20, 2008   Last Updated: October 30, 2008

In your struggle to stand up straight, you're fighting gravity, habit and age. A strong body core - tight abdominal muscles and strong pelvic, back and chest muscles - combined with proper exercise will enable you to stand tall and look thinner.

The first step toward great body posture is to daily reach your hands upward, allowing your entire body to stretch out and follow. Feel yourself grow tall. Keeping your arms straight, lower them to your sides. Repeat this exercise as often as possible to remind yourself what standing tall feels like.

Check your body posture daily in a full-length mirror or picture window. Ask a family member or friend to help you find that ideal stance in which your...

...body is straight, from the top of your head down to your heels. Imagine yourself with a string attached to the top of your head. A puppeteer pulls the string and your body stretches upwards in a long, straight line.

...abdominal muscles are pulled in tight. Abdominal curls three to four times weekly will strengthen these muscles.

...shoulders are relaxed and pulled back. Tense your shoulders, lifting them as high as possible. Now allow them to drop. Two more strings, one attached to each shoulder, gently pull your shoulders backwards. Tight abdominal muscles also help keep your shoulders back.

...pelvis is tipped slightly forward. Tighten your buttocks and move them slightly forward. Release and repeat several times. Eventually tightening your buttocks and tilting your pelvis will come easily and automatically to you.

...bottom of chin is level with the ground. With your chin level, place a hardcover book on top of your head. Stand still until you are able to easily balance the book. Now practice walking barefoot with a book on your head. Continue to keep your chin level with the ground and your shoulders relaxed. Shoe type and heel height affect your posture, so practice this exercise in every pair of shoes you own.

More exercises and positions that can improve your posture:

1. Stand with your back to a wall, extending your arms to the side and slightly down, palms facing out. Feet, buttocks, shoulders and head should also be touching the wall. Keep your chin level. Hold this position one minute.

2. Practice walking heel, toe, heel, and toe. Keep your stride even and relaxed.

3. Hold your arms at your side with your elbows slightly bent. Hands are relaxed, palms facing your hips, and swinging naturally as you walk.

4. Pay attention to where you place your body weight when standing still. If you find that your weight is on one leg, adjust your posture accordingly. Better yet, keep your weight on both legs.

5. To avoid or to help correct slumping, be a cat. On the floor, on all fours, arch your back and then lower it again to a level position.

Good posture in a seated position is also important. Keep both feet flat on the floor, your shoulders relaxed, and your back straight. Slouching, leaning forward and propping your body on your hands all affect your posture. Pull your chair as close as possible to a desk or table and sit upright with your back straight and your core body muscles tight.

Besides contributing to good posture, you'll find additional benefits in standing tall and straight, keeping your shoulders relaxed and holding in your abs. You're less apt to have backaches, and you'll be better able to take in deep, calming breaths. With great body posture, not only will you feel great, but you'll also look great.

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