If you spend a lot of time hunched over your phone, your laptop, over the wheel of a car—whatever it may be—this Pilates posture workout might be just what you need to stand up a little straighter.

The next installment of Sweat With SELF’s new Pilates series focuses on posture—specifically, strengthening and stretching key areas in your back, shoulders, and core. Sina Riemann, a certified personal trainer and Pilates instructor based in New York City, will take you through a 15-minute, no-equipment workout that’ll help you better align your body. Good posture is not only key when you’re standing or sitting, but it also allows you to move better and more safely, which is important when you’re strength training and adding weight to the mix.

You’ll begin with a dynamic warm-up to get the blood flowing in your upper body and core, with moves like cat-cow and downward-facing dog. Then you’ll get into your workout, which is packed with exercises like bird-dog and bird-dog crunch (strengthens your obliques), kneeling chest expansion (fires up your lats and back of arms), swimmer (hits your rear deltoids and rhomboids in the middle of your back), modified plank with reach (lights up your core), and a plié squat series (strengthens your pelvic floor). Remember, posture isn’t just about the muscles in your upper body: A strong core—including your abs, obliques, and pelvic floor muscles—is necessary for keeping you stable and upright as you move.

After your workout is done, you’ll end with a feels-so-good cooldown, which includes the downward dog with foot pedal, standing side stretch, and chest stretch.

You’ll definitely want to bookmark this workout for days when you’re feeling extra slouchy. The best part? Since the routine is only 15 minutes, you can fit it in practically whenever your body craves some movement.

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