Departure. Lying on your back, legs bent, feet on the ground, hip-width apart. The hands, each holding a dumbbell, are placed crosswise on the chest and do not move throughout the exercise.
Movement. As you exhale, wrap your head and upper back. By inhaling, we go down again, without resting neither the shoulders nor the head. 10 to 15 times, 4 sets.
The coach's advice:" Control the movement well by rolling and unrolling the neck and back slowly. »
Departure. Lying on a pouf, knees bent, feet flat. The arms are stretched vertically, a dumbbell in each hand, palms facing each other.
Movement. While inhaling, bring the left dumbbell a few centimeters from the forehead. While exhaling, we extend the left arm and, at the same time, we bring the right dumbbell towards the forehead, and so on. 30 to 50 times, 4 sets.
The coach's advice:"Only the forearms are in motion. The arms, on the other hand, are motionless. Be careful to press your lumbar
(lower back) against the ottoman. »
Departure. On your back, legs straight. The heels are placed on the edge of a sofa or bed and spread the width of the pelvis. The hands, each holding a dumbbell, rest on the lower abdomen.
Movement. On the inspiration, we take off the pelvis by squeezing the buttocks as intensely as possible. When the thighs are in line with the back, go down while exhaling. 15 to 20 times, 4 sets.
The coach's advice:" During the return phase, do not fully relax the glutes, because in this case, it is the lower back that would take over, and there, hello back pain. »
Departure. Stand upright, feet shoulder-width apart, knees slightly bent. Tilt your back at 45° keeping it straight. The arms are extended towards the ground, a dumbbell in each hand, palms facing each other. The head is in line with the back.
Movement. You raise your arms, slightly bent, until they reach shoulder height, without moving your back, and you come back. 10 to 15 times, 4 sets.
The coach's advice:"At the beginning, do this exercise without weight, the time to assimilate it. And avoid jolts, because the back is in an unstable position. »
Thanks to Thierry Bredel, author of the " Practical guide to bodybuilding " (Marabout), creator of the home fitness company www.personaltrainer.fr.
