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Posture Evaluation sample essay

The word “posture” is a vague unit of language in which it carries different meaning from different dictionaries. In accordance to your dictionary, which was posted by the “Wiley Publishing” the “posture” is define in an artistic way as the position assumed as the pose of an artist. On the other hand in medical term “medicine net” characterizes the word posture as the – “carriage of the body as a whole, the attitude of the body, or the position of the limbs, the arms and legs”.

Moreover, posture is also characterized the “frame of mind affecting one’s thoughts or behaviour and overall attitude”. (Farlex Inc.) It fair enough to say that posture is such a vague word that has its broad meaning in different manners and applications. Nevertheless, posture is generally or commonly defines as the position of the body in which it characterizes the postural condition of the body both physically and mentally. (Farlex Inc.)

On the other hand, as an individual I can say that I have a stable and normal physical posture. In addition, my own personal physical posture is something that I can be proud of – because as an individual it is essential or an advantage to have a good physical posture to perform daily duties and responsibilities. Moreover, as a sports enthusiasts I can say my strength on physical posture is more in my upper body, which starts from the arms, up to the shoulder.

I can say that my arms up to my biceps and triceps are the strongest muscles that I have developed. In addition, my upper back as well as my shoulder is my muscles, which I have fully improve to be stronger. However, aside from the fact that I have positive posture with my upper body in which I have developed most of my upper muscles to be strong there are still specific muscles that are in-need of further improvement with the specific training or exercise.

In general, my muscles on my lower body are in needed further improvement or development in order to achieve balance on my body posture. Through my in-depth observance with my over-all posture, I alarmed that most of my muscles on my lower body are weak, which definitely needs thorough training to improve and develop for the betterment of my posture. However, I truly accept the fact that I need to provide enough time to undergo specific exercises or trainings in order to improve and develop my weak lower body muscles.

Hence, it is a fact that with the exact and proper execution of the exercise program definitely my weak muscle on lower body will be stronger as my upper body muscle. Nevertheless, upon my comprehensive observation and evaluation on my lower body muscles I was able to determine the specific weak muscles that I need to improve, which are specifically my Hips, Abdomen, legs, Knees & ankle and my lower back. With the proper research and consultation, I found a concrete answers to strengthen my weak lower body muscle in the form of exercise.

Nonetheless, I adopted specific exercises in able to improve my weak lower body muscle. Since I have a weak problems on hips in which I have more fats than firm muscle, I acquired specific workouts or exercises to work on hip. For my hips, I do “aerobic work-out”, which I do these five times a week for 30 to 45 minutes per session. However, normally I extend more time to exercise to burn more calories in able to improve my hips through walking. Moreover, this exercise helps me to improve my hips, which at the same time in enjoy the whole exercise. (Your Total Health)

Moreover, abdominal muscle is another part of my body that I need to improve and strengthen. I truly believe that abdomen is the most critical muscle of the body in which a good posture can be defines if the abdominal muscle is firm and strong. It can be argue, that firm abdominal muscle is essential for the body, which it gives great feeling for an individual – because of hard work. Nevertheless, I consider abdomen is the most difficult muscle to improve or strengthen in which it takes time to achieve firm condition of the muscle.

To improve or strengthen my abdominal muscle I do comprehensive set of program, which it is a combination of exercise and diet. For the exercise, I do various positions of crunches in able cover all the there parts of my abdominal muscle. For upper abdomen, I do abdominal crunches, for side abdomen I do side crunches and twist crunches and for the lower I do reverse crunches as well as seated-v crunches. (Weight Training)

On the other hand, my “leg” is another concern on my lower body muscles. Personally, I consider my leg muscle as one of the most important muscles in my body in which I rely on it for my legs to move faster in all majority of my exercise. For strengthening my legs or my thigh muscle, I do stationary cycling in which I normally do everyday in about 30 to 45 min per session. Personally, this is one of my favourite workouts since I can do multi task that I can afford to watch television or enjoy with my music player while cycling.

Since, cycling works more on leg muscles this is the same exercise I do to strengthen my joints or knees, which i consider as be more appropriate than any other knee exercise due to fact that I do not need to carry much of my body weight to work on my knees. With a little added stretching for my knee, I can say that I am ok with my knees. In addition, with cycling I get more health benefits aside from leg muscle improvement and increased cardiovascular health. Moreover, I normally work on my ankle or feet right after my cycling exercise. I just do simple exercise on my feet in which I work out and strengthen my ankle through different counted flex. (One Touch)

Furthermore, I also need to improve and strengthen my lower back in which I can say is important muscle as well. Although, I have strong upper back muscle I admit that I have to work out more on my lower back in able to balance my posture. For the lower back I do two set of exercise in which mostly a form of bending. The first one is the seated row, where I seat and bend forward to row that is similar to rowing. Another is good morning bend in which I stand straight and squat forward with a handle bar on my shoulders. With all of these, I can say that I improve and strengthen my lower back muscle little by little. (My Fit)

In the end after 10 weeks of comprehensive and disciplined workout or exercise, I can say that I was able to improve on my specific weak lower body muscles. Before I started with my exercise program, my posture is not great shape in which I need more improvement on my lower body in order to strengthen my weak muscles on it. Prior to my exercise program, my hips are “apple” shape that I have more fats than muscles but after 10 weeks of consistent exercise, I improve my hips to a “pear” shape. Moreover, prior to my exercises my abdominal are not that firm in which I have slightly big abdomen. Although it is hard to workout the abdomen on my post exercise I was able to improve my abdominal muscles, which I have more firm abs.

Also, prior to the my exercise program I got excess fats on my “legs”, after 10 weeks of exercise I have now more strong and reliable pair of legs. Because of my 10 weeks exercise program, I was able strengthen my knees and ankle in which my both my knees and ankle can better carry now my body weight. In addition, my lower back is now more stable in which before my upper and lower back are not proportions. Nevertheless, my 10 weeks of training had materialized that was able to improve and meet my goal, which is develop my posture and strengthen my weak lower body muscles.


Wiley Publishing, Inc. (2008) Posture Definition: Retrieved May 2, 2008 from

Medicine Net (2008), Definition of Posture: Retrieved May 2, 2008 from

Farlex, Inc. (2008), Posture: Retrieved May, 2 2008 from

Your Total Health (2008), Exercise for Smaller Hips: Retrieved May 2, 2008 from

Weight Training (2004), Abdominal Exercise: Retrieved May 2, 2008 from

One Touch (2008), Fitness: Retrieved May 2, 2008 from

My Fit (2008), Lower Back Workout Exercises Menu: Retrieved May 2, 2008 from

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