Fix Your Posture With 2 Bodyweight Exercises

Your phone is ruining your posture.

Hours of scrolling, sitting, and hunching all adds up. And most people try to fix it by stretching once in a while, hoping it sticks.

It won't.

Posture isn't fixed by stretching. It's fixed by training the muscles on the back side of your body. The ones that make up 70% of your muscle mass and drive almost everything athletic you do.

Most people separate core work from mobility work and that's a mistake.

You can train both at once, using nothing but your bodyweight and two positions: the Bear Squat and the Diving Dolphin.

These aren't stretches. They're loaded, controlled movements that lengthen your hamstrings, calves, and upper back while forcing your core to fire the entire time.

Do them right, and you're not just improving flexibility, you're building the structure that keeps you standing tall for decades.

Mark and professional dancer Alicia Kataya break down exactly how to load these positions correctly.