This article originally appeared on health.com.
You can get away with slouching at your desk. But looking hunched in your best friend’s wedding photos? That’s a no-no. We tapped fitness expert Lauren Williams for a series of exercises that will perfect your posture, so you can rock a strapless and stand tall at any social event this season. Watch this video for six moves that will sculpt your shoulders and elongate your torso so your wedding-day posture is as polished as possible.
1. YTW stretch: Lay on your stomach with your hands reaching overhead so your body forms the shape of the letter Y. Lift your chest slightly off the ground, then lower back down. Next, bring your arms out to your sides to form the shape of the letter T as you lift chest slightly off the ground. Lower back down. From here, bend arms at the elbows to form the shape of the letter W as you lift chest slightly off the ground. Return upper body to the ground and repeat sequence.
2. Renegade row: Start in a high plank position with hands resting on dumbbells. From plank, lift your right arm into a row movement, lifting the dumbbell off the ground and bending the elbow to form a 90-degree angle. Return hand to mat and complete row movement on opposite side.
3. Best chest opener: Starting on all fours, reach right hand to the ceiling, twisting the upper body open and looking up at your hand. Return to center and repeat reach and twist on the left side.
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4. Bentover dumbbell flys: From standing, lean your upper body forward so you’re slightly bent over with a dumbbell in each hand, arms extended long. Lift both arms out to shoulder height on each side with elbows slightly bent, squeezing your shoulder blades together. Return arms to starting position and repeat the fly movement.
5. Single-leg dumbbell balance with row: Start from a standing position with a dumbbell in each hand. Carefully lower the upper body, creasing at the hips, while simultaneously lifting the right leg to hip height behind you. As you do this, lift weights one at a time toward your chest with the arm bending deeply at the elbow. Lower the leg to the floor as you lift your upper body back to standing upright and repeat movement with the left leg extended behind you.
6. All four shoulder opener: Starting on all fours, reach the right arm out straight to the side, walking the hand along the floor as you twist the upper body toward the left. Return to center and repeat movement with the left arm extended.