A strong spine and beautiful back make one taller and more upright: interlocking fingers and arching the back, swan-style side stretch, and spinal curling.

**Ten fingers interlocked, back arched**

**Neither the cervical nor the thoracic vertebrae can be missing.**

This movement can stretch the thoracic spine and relax the upper part of our spine, making it an excellent choice for office workers or people who often remain in one position to stretch.

Exercise duration: 6 seconds of stillness per set

Rest time: 6 seconds

Number of sets: 3

Speed ​​of motion: constant speed

Exercise intensity

Shaping area

Take a deep breath and hold the position. Exhale, tuck your chest in, and look down. Extend your back forcefully backward and hold for 6 seconds. Then return to the starting position.

10-Minute Mini-Exercise for Intense Weight Loss

**Strong spine and beautiful back, making you taller and more upright**

**Swan-like side elongation** **An even more captivating "S" waistline**

Exercise time: Hold for 3 breaths per side per set.

Rest time: No rest

Number of sets: 3

Speed ​​of motion: constant speed

Exercise intensity to shape parts

Next breath.

Step back with one foot crossed, raise the arm on the same side upwards, and then lean to the other side of your body, feeling the waistline on that side being lengthened.

Daytime stretching to prevent weight gain

**More Flexible Spine**

Our spine is surrounded by many muscles that stabilize it, but if these small muscle groups remain in one position for a long time, the spine will gradually become stiff, so it is necessary to move them.

Exercise time: Hold for 3 breaths per side per set.

Rest time: No rest

Number of sets: 3

Speed ​​of motion: constant speed

Exercise intensity to shape parts

10-Minute Mini-Exercise for Intense Weight Loss

We sit on the middle of the chair, keeping both feet on the ground as much as possible. Keep your back as straight as possible.

Stand with your feet parallel and place your opposite arm on the outside of your thigh. As you exhale deeply, use the resistance between your opposite arm and thigh to rotate your body backward, while keeping your eyes looking forward as much as possible.

Place on the outside of the thigh

**Standing Balance Rotation**

**Challenge your body's balance**

To achieve a perfect spine and a beautiful waistline, in addition to the visible muscles, we also need to exercise the deep muscles around the abdomen to make our bodies healthy and beautiful from the inside out.

Exercise duration: 8 repetitions per side per set.

Rest time: 30 seconds

Number of sets: 3

Speed ​​of motion: constant speed

Exercise intensity to shape parts

Rotate your body, letting your eyes rotate with your body, trying to look backward to increase the angle of rotation. Without putting your feet down, rotate your body back to the starting position, then repeat once more. Do this 8 times. Put your feet down and switch sides.

POINT

When doing rotations, try not to let your feet touch the ground, slow down, use your body to control your balance, and activate your transverse abdominis muscles to participate in the movement.

Daytime stretching to prevent weight gain

04 Body rolling (sitting) increases spinal flexibility

We cannot see our own back and spine, and are even less familiar with the small muscle groups attached to the spine, so we need to increase spinal flexibility through rolling exercises.

Number of repetitions: 3-5 per set

Rest time: 30 seconds

Number of sets: 2

Speed ​​of motion: constant speed

Exercise intensity

Shaping area

Then imagine your back rolling up like a carpet, little by little, from top to bottom, until it reaches the lowest point. Exhale, and slowly let your spine roll back up, vertebra by vertebra, to return to the starting position.

POINT

Focus your attention on your spine. You might not be able to feel the vertebrae rolling at first, but you'll get the hang of it after a few tries.

10-Minute Mini-Exercise for Intense Weight Loss

**Making your spine healthier**

This movement is similar to the previous seated curl, but in addition to activating the small muscle groups of our spine, it can also stretch the back of the thighs very well, allowing the entire back of the body to move.

Maintain a neutral pelvic position.

Number of repetitions: 3-5 per set

Rest time: 30 seconds

Number of sets: 2

Movement speed: slow

Exercise intensity

Shaping area

Slowly roll your spine upwards, returning your body to its original position segment by segment, and finally lift your head and look forward.

POINT

When you first start training, you might not be able to feel your spine rotating segment by segment, but you'll get the hang of it after a few tries. During training, focus all your attention on your spine.

Daytime stretching to prevent weight gain

06 **Single Shoulder Press Down**

This is the last movement in the spine shaping exercise. We need to use more body rotation and folding to stretch our back in multiple directions, making our spine more upright.

Exercise time: Hold for 3 breaths per side per set.

Rest time: No rest

Number of sets: 3

Speed ​​of motion: constant speed

Exercise intensity

Shaping area

Keep your feet as wide apart as possible

Rotate to the opposite side

10-Minute Mini-Exercise for Intense Weight Loss