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Jul 27 13 tweets 5 min read Read on X
Your back hurts because of poor posture, a weak core, and inactive glutes.

Sitting all day takes a toll, but you can fix it.

Here are 10 exercises you can do in 10 minutes to build a stronger, pain-free back: Image
1) Cobra/ Prone Press Up

This is a great exercise to reset the spine after a lot of sitting.

You want to keep your hips and legs in contact with the ground while pressing through the mid-back.

You shouldn't feel pain, but if you do, stick to the cobra instead of the press-up.
2) Bird Dog Progressions

You can start by only raising one arm or leg at a time.

As you progress, you can start to raise both an arm and a leg at the same time.

The key here is to pull the belly button in towards the spine and keep your core tight.
3) Glute Bridges

As mentioned previously, low back pain often stems from weak glutes.

So, with the glute bridge, we want to keep the feet underneath the knees to focus on the glutes.

If double leg is too easy, you can try single leg.
4) Lower Trunk Rotations

Gently rock the knees from side to side, and take 3-5 deep breaths at the bottom of each side.

Shoot for 5-10 rotations in each direction.
5) Seated Hamstring Stretch

The goal here is not to reach toward the toe but to lean the shoulders forward while keeping the back upright.

30-60 seconds on each side, 2-3 times on each side.
6) Reverse Lunges

This is a great exercise to load the glutes and the quads.

Move slow and controlled through a full range of motion.

Start with a depth that is pain-free and progress deeper over time.
7) Side Plank Progressions

Progression 1 - Side plank with knees on the ground

Progression 2 - Side plank with knees off the ground

Progression 3 - Side plank with knees off the ground and top leg elevated

Hold for time here, and increase the time as you gain strength.
8) Plank Progressions

The plank strengthens the core and stabilizes the spine.
Progression 1 - Elbows and knees
Progression 2 - Hands and feet
Progression 3 - Elbows and feet

Regardless of the progression, you want to keep a straight spine and tight core.
9) Superman Holds

Start with the hips down and lift through the shoulders and spine.

You should be using the lower back muscles and glutes.
10) Supine TA Marches

Flatten the back, engage the core, and march the legs up and down.

This is also an excellent exercise for strengthening the core and supporting the lower back.
10 Exercises To Strengthen Your Core and Fix Your Posture:

1) Cobra
2) Plank
3) Bird dogs
4) Sideplank
5) Glut bridges
6) Reverse lunges
7) Superman holds
8) Supine TA marches
9) Lower trunk rotations
10) Seated hamstring stretch
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More from @code_bykuti

Jul 27
It doesn't matter if you're 25 or 75, do these 10 exercises for the rest of your life: Image
1) Sit To Stands

Sit down slowly, aim your butt toward a chair behind you.

Use a dumbbell or vest to add resistance if bodyweight is easy.

This is a great place to start if new to the gym or with a history of knee problems that create pain with traditional squats.
2) Single Leg Balance

Standing on one foot is a foundational movement but most struggle to do it.

This can have serious consequences as you age.

To get started:
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To progress close your eyes or move to uneven surface.
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A horror classic reinvented to give you chills.
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It burns visceral fat, repairs DNA damage & produces new brain cells.

And 2 out of 3 adults suffer from broken sleep...

Here's how you've been sabotaging it (& 6 foods that optimize it): 🧵
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Melatonin is the master hormone that controls your sleep cycles.

The problem? You're unknowingly destroying your melatonin production daily.

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The optimal temperature: 65°F

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Your body ''dies'' without Nitric Oxide.

It’s the molecule that heals “untreatable” wounds, restores brain function, & controls erections.

By 30, you’ve lost nearly 40% of it (& it won’t come back on its own)

Here’s what it does & how to restore it naturally: 🧵
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By 70? As much as 75% gone.

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You can get started in just 3 minutes: mega.apob.ai/mariumImage
1. Meet Apob AI / @apob_ai

An effective technique for quickly producing picture models that resemble people. This AI photo generator turns your portraits into realistic AI photos.

Step 1: - Sign up here for free:

Link: 🔗 mega.apob.ai/marium
2. Step 2:

Building the influencer and AI model

How to do it is as follows: • Select "Create portrait model" first.

• Select from predefined community models. • Adding a custom picture by uploading one of higher quality. Make it unique.
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Here are 40 secret tricks to help you filter and clear out the mess in your Gmail:👇 Image
1/🚀 Meet Mailgo - The AI Email Platform for High-Converting Outreach.

❤️ Go to Mailgo → aisecret.co/mailgo , and launch your email campigns for free.

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→🏆 Rank #1 on ProductHunt. Perfect for founders, agencies, and B2B teams who want results fast.

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👉 visit CopyOwl.ai and sign up, input any topic you want to research for. Then you can get:

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