Strengthening your back is important to build strength, improve your posture and reduce the growing number of back pains. It is estimated that about 8 out of 10 people will suffer from back pain at some point. It can be cervical vertebrae pain, back pain or the famous lumbago.
In addition to the aesthetic side, strengthening the back is really necessary for the regular sportsmen but also for the most sedentary. Here are 6 effective exercises to do in the gym or at home.
1 – SUPER(WO)MAN
Position Whether outdoors or at home, start by getting a gym mat to make yourself comfortable and avoid getting dirty. Lie on your stomach, with your arms in a cactus position relative to your torso. Squeeze your stomach, thighs and buttocks tightly and lift your chest and feet off the ground at the same time.
Exercise Level 1 Hold for 30 seconds, breathing in and out. Release briefly, inhale and exhale deeply and lift again. Repeat 3 times.
Level 2 Arms are not bent but stretched (forward, backward, or hands together behind the back). The neck is in line with the spine. Lift the chest and feet off the floor and move the legs and arms up and down like scissors, without resting. Don’t forget to breathe. Stop briefly after 30 seconds, inhale and exhale. Repeat 3 times.
2 – MOUNTAIN CLIMBER
Get into a plank position with your arms straight. Then alternate between your right and left leg, bending your knee toward your chest. Do 3 sets of 10 reps on each side.
3 – DO PUMPS
To lose back fat, you need to build up your upper body, especially your chest and shoulders. So it’s no surprise that we start this workout with our beloved push-ups. We place ourselves in a plank position, palms flat on the ground, wrists in line with the shoulders and feet on the tips, hip-width apart. To do push-ups, all you have to do is bend your elbows to lower your upper body towards the ground… and push to get back up! Above all, keep your back and buttocks well aligned! Repeat twelve times.
4 – THE COBRA POSTURE
How to do it? From the neck to the lower back, the cobra posture (very often practiced in yoga) allows to release all the tensions but also to strengthen the muscles. Lying flat on the stomach, legs closed, you raise your chest by leaning on your arms.
The good advice: combine this movement with deep and slow breathing. This will give you a double sensation of well-being.
5 – GAINAGE
The gainage is widespread in the work of the abdominals, but it also solicits the back. In the push-up position, you have your elbows on the ground. Looking ahead, you do the plank with your back straight, buttocks and abs contracted.
6 – DO THE BRIDGE
The bridge is an excellent exercise for toning the stomach and shaping the lower back. Lie on your back and bend your legs. Use your hands to lift your hips and arch your back to form a kind of bridge.