When it comes to staying in great shape, one of the greatest challenges women face is a desk job. Not only do you burn very few calories, but also, it’s too easy to slouch in your chair or hunch over your computer all day. Poor posture can affect the rest of your health and decrease your confidence level too.

The good news is, wearing a waist trainer while you’re sitting at your desk can improve your posture immediately – not to mention your silhouette. Check out some the benefits of maintaining good posture below and try our 45-day posture challenge to enhance your waistline and your overall health.

Benefits of Good Posture

In case you’re not already convinced, here’s how good posture benefits your health.

• Joint protection: when you hold yourself up properly, there is less wear and tear on your joints, and you decrease the risk of developing arthritis later in life.
• Energy boost: you put less strain on your muscles, thus exerting less energy.
• Spine protection: any chiropractor will tell you that fixing your spine in abnormal positions can cause you a lot of trouble.
• No more back pain: good posture can prevent chronic backache and muscle pain.
• Confidence boost: good posture will make you look and feel more confident.

How to Sit Properly at Your Desk

In addition to wearing a waist trainer, how you position yourself at your desk can make a big difference in your posture, especially for long hours. The goal is to hold a good neutral posture whenever you’re sitting in front of a computer.

• The top of your screen should be eye-level, about 28 inches from your faces. Tilt the screen slightly upward to avoid glare.
• Keep your shoulders relaxed.
• Keep your upper back straight (imagine a wire going through the top of your head down to your hips).
• Your lower back should have lumbar support so that your lower spine can rest flat against the chair.
• Position your wrists so they won’t have to bend.
• Keep your elbows close to your body.
• Your mouse and keyboard should be level.
• Your knees should not be touching your seat and should be slightly below hip level.
• Incline your seat so that it’s slightly forward; choose an ergonomic design.
• Keep your feet flat on the ground (no crossing your legs!).

Posture-Improving Exercises

Finally, when you do this posture challenge, be sure to work on strengthening your core so that you will naturally hold better posture. Incorporate these exercises into your fitness routine.

• Side leg raises: lie on one side while resting your head on an extended arm. Your other arm should be in front of your body with your palm facing down. With legs straight, slowly raise your top leg as high as you can, pause and return to the starting position.
• Hip flexors: kneeling with one knee on the floor and the other foot in front with your knee at 90 degrees, push your hips forward while keeping your back straight. Hold this position for 10–30 seconds before switching sides.
• Plank: starting in the push-up position, except with your elbows on the floor. Keep your knees and your torso straight so that your whole body is a straight line. Your head should be relaxed while you look at the floor. Hold for 10 seconds and work your way up over time.
• Back extensions: lying face-down on the floor, place your hands behind your head. Tighten your abs and squeeze your back so that you lift your chest a few inches off the ground. Lower your chest and repeat 1–3 sets of 10–16 reps.
• Bridges: Lying on your back, bend your knees and keep your heels flat on the ground and in line with your butt. Raise your hips as high as you can without moving your feet, while tightening your abs and glutes. Lower slowly to the start position and repeat 8–10 times.

Posture Challenge & Waist Training Plan

If you’re new to this, we always recommend easing your way in to a waist training regimen. If it’s still difficult at first, try breaking it up into small increments throughout the day. Here's how and when to wear your waist trainer:

Good luck! Be sure to take before and after photos and share your results on Instagram! #BeTheHourglass