Even if you’ve been on a roll with your diet and fitness routine, poor posture can diminish the results of your hard work. Sitting at a desk for hours, hunching over your computer and even walking in high heels can sabotage the sleekest of physiques, undermining your ability to stand tall and look your best (not to mention putting you at risk for all kinds of injuries).

Nutrition and performance-enhancement specialist, health and fitness consultant for Four Seasons hotels and contributing editor to Shape Nora Tobin will tackle the problem with four key exercises that will retain your body to maintain proper posture at all times, no matter what you’re doing!

Perform each exercise for one minute, ideally three times throughout the day.

T-Raise:

Step 1: Lie on a mat (or floor) facedown, arms at your sides and thighs squeezed tightly together. Engage glutes and upper back to lift your chest off the floor.

Step 2: Extend arms to form a T with your body, wrists facing down. Keep feet and legs in contact with the floor. Hold the pose for five to 10 seconds then lower yourself down. Repeat.

Side Plank Variation:

Step 1: Position yourself on all fours, with wrists under shoulders and knees hip-width apart. Lift right leg to hip height.

Step 2: Once you feel stable, extend right arm to the side and then above your shoulder, allowing hips and shoulder to open to the side. Form a straight line from head to head. Engage core and glutes to maintain balance. Hold the pose for 30 seconds. Switch sides.

Cat And Cow:

Step 1: Position yourself on all fours, with wrists under shoulders and knees hip-width apart. Spread your fingers wide and form a straight spine. Drop your belly and lift your chest, gazing toward the sky. Hold for one to two seconds.

Step 2: Exhale and round the back, tucking your chin and gazing toward your belly button. Hold for one to two deep breaths. Repeat this movement at a controlled pace.

Leg Extensions:

Step 1: Remaining on your hands and knees, drop your forearms to the floor and clasp your hands under your nose. Bring right leg up to hip height, extending so that it is parallel to the floor, and hold for one deep breath.

Step 2: Bend at the knee to move your foot toward the glutes. Hold for one deep breath. Extend leg to straight again. Throughout the exercise, keep your right thigh parallel with the floor and torso still. Switch sides and repeat the movements for one minute.