Step-by-Step TechniqueGet comfortable: Lie on your back on a flat surface with your knees bent, or sit upright in a supportive chair with your shoulders relaxed. Position your hands: Place one hand on your upper chest and the other hand on your stomach just below your rib cage. Inhale slowly: Breathe in quietly and deeply through your nose for about 2 to 4 seconds, feeling your stomach push your lower hand outward while your chest stays as still as possible. Exhale gently: Purse your lips (as if blowing through a straw or blowing out birthday candles) and exhale slowly through your mouth for 4 to 6 seconds, feeling your stomach move inward.

Face Pulls Why it works: Face pulls target your rear deltoids (back of the shoulders) and upper back muscles. They fix imbalances caused by too much sitting or pushing exercises.How to do it: Attach a rope handle to a cable machine at face height. Grab the rope with both hands, step back, and pull the handles toward your face. Keep your elbows high and squeeze your shoulder blades together at the end.