How To Improve Posture 30 Day Challenge

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This 30-day challenge will improve your posture and make you feel taller.
When you come to a day that ends with x2 or x3 (in red at the bottom of the day's box), do the whole sequence that many times through. “P/u” refers to the number of scapular push-ups you should perform after each walkout. Click ahead to learn how to do each exercise.
Scales
A challenging balancing position, the aim is to hold this posture on each side.

Stand with your feet pointed straight ahead. Extend your arms out to the sides at shoulder level. Slowly raise one leg out behind you, keeping your arms straight out, and hinge forward while you balance on one leg. Engage and hold for a number of seconds (listed in the parentheses). Switch legs and repeat. That’s one rep.
Alternating Forward Lunges
This one opens tight hip flexors and strengthens glutes.

Stand with feet together, toes pointed straight ahead. Interlace your hands behind your head, with your elbows straight to the sides, pulling them a little back so you’re really open. Take a large stride forward, so that your lunging knee is directly over your foot and the other knee lowers to just barely touch the floor. Press your front foot back to meet the back one. Repeat the lunge step with the other side for one rep.