HomeHome Back & Posture
A 25-minute beginner home session for women that targets posture directly. Bodyweight standing rows and back squeezes wake up the mid-back, superman holds and standing swimmers strengthen the erectors and rear delts, and bird dogs train the deep core that holds the spine in place.
Home Back & Posture at a glance
- Level
- Beginner
- Duration
- 25 minutes
- Exercises
- 5
- Estimated burn
- ~190 kcal
- Equipment
- None — floor space only
- Muscles worked
- Back, Shoulders, Core
- Category
- Home
- Made for
- Women
- Price
- Free
5 exercises in Home Back & Posture
- 4 × 12
- 2Superman holds3 × 30s
- 3Standing swimmer3 × 20
- 4Bird dog3 × 14
- 5Back squeeze3 × 20
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Back & Posture
Perfect for a work-from-home break: no equipment, no jumping, no noise. Move slowly and hold each contraction for two seconds. Three sets, 45 seconds of rest. Done three times a week, the change in how your shoulders sit is noticeable inside a month.
Home Back & Posture — questions
How long does Home Back & Posture take?
About 25 minutes from the first set to the last. The session contains 5 exercises and burns roughly 190 kcal for an average trainee.
What equipment do you need for Home Back & Posture?
None — floor space only. The session is built around Bodyweight Standing Row, Superman holds, Standing swimmer and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Back & Posture suitable for beginners?
Yes. Home Back & Posture is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does Home Back & Posture work?
Back, Shoulders, Core. 5 exercises, starting with Bodyweight Standing Row, Superman holds, Standing swimmer.
Is Home Back & Posture free?
Yes. Home Back & Posture is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Home Back & Posture into the GymiaFit app — free, no account tricks, no paywall.
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