These ways to improve posture that can make you taller and slimmer

Its never too late to get your back into shape. Here's the steps for you to improve your posture and you'll be straight as an arrow in no time.

  1. Stand before a mirror, front on and side on, to see where your problem is. Now, stand tall with your feet comfortably apart. Draw in your stomach, draw your pelvis up and move your shoulders down and back. Imagine you've got a thread attached to the top of your head and it's drawing you up to the ceiling - feel your body lengthening and straightening. Now look at your posture again. You should look taller and thinner.

  2. Exercise your rhomboids. These are the muscles in between your shoulders. To work them, draw your shoulder blades together, hold for 10 seconds and release. Do this five to 10 times every day and you'll soon see a difference.

  3. Work your spine. Lie face down on a yoga mat or your bed with your arms out in front of you and your legs straight. Lift one arm and the opposite leg, hold for a count of 10, then repeat on the other side. Do this in the morning before you get up and at night when you go to bed.

  4. Core strength. A strong core helps support your back and abs, and makes good posture easier.  Stand straight and imagine your midsection has been replaced with an apple. Now, imagine that an apple corer has removed the core of the apple, leaving a void right down the middle. You need to pull in your midsection, front, sides and back (and up through your pelvic floor) to fill in the apple. Pull in tightly, imagine the void getting smaller, keep pulling in, then hold and release. Do this once a day and keep holding for a little longer each time until you can hold for 30 seconds or more.

  5. Pay attention. Good posture is a habit and one you'll need to concentrate on until it becomes natural. Every time you stand up, check your posture - is your body in a straight line? Ask your family or friends to remind you to straighten up whenever you're slouching.

  6. When you sit, push your bottom to the back of the chair and sit up straight, with your feet flat on the floor. Do this at work, at home and in the car and pull in your core - never waste a chance to whittle your waist.

  7. Try to sleep in a position which helps you maintain the curve in your back, such as on your back with a pillow under your knees; with a lumbar roll under your lower back; or on your side with your knees slightly bent. Avoid sleeping on your side with your knees drawn right up to your chest, or on your front, especially on a saggy mattress, as this may cause back strain and can be uncomfortable for your neck.