Why build back muscles?
Our back is made up of several muscle groups, including the latissimus dorsi muscles (in the middle of the back), the trapezius muscles (in the upper back), and the lumbar muscles (in the lower back). Involved in the majority of our movements, strengthening our back muscles protects us from everyday injuries and improves our posture. Did you know? 8 out of 10 French people complain of back pain. It's important to remember that a sedentary lifestyle at the office is an aggravating factor, so it's essential to get into sports!
At home or at the gym, whether you're a beginner or an experienced athlete, we'll bring you our exercise program and favorite gym equipment to strengthen your back and stay healthy.
How to build back muscles?
Beginner. At home.
Exercises to strengthen the back.
Exercise 01 - Rising-lying. Lying down. Lying face down, forehead pressed to the floor, bend your arms at a 90° angle on either side of your head. Lift your arms, elbows, and hands off the floor to perform upward lifts, palms facing the floor. Hold this position for a few seconds, then release. Make slow, controlled movements, trying to bring your shoulder blades together. Remember to avoid arching your back. Exhale while contracting and inhale while resting. You can perform several sets of 10 repetitions.
Ideal for strengthening the posterior deltoids, middle trapezius and interscapular muscles.
Exercise 02 - Superman. A variation of the stand-up/lay-down pose involves holding the "superman" position on the floor. Lie on your stomach with your arms extended in front of you. Hold the position in a flexion position with your upper and lower body off the floor. Hold for a few seconds and then release. Do a few repetitions.
Exercise 03 - The Plank. The plank exercise is excellent for strengthening your back and lower back. To do this, lie on your stomach, resting on your forearms, toes, and knees, then lift your knees to bend, legs extended. Stay well supported, body aligned, contracting your abs. Be especially careful not to arch your back. Do sets of a few seconds. The more you practice, the longer you'll be able to hold a plank.
Ideal for strengthening the spinal and lumbar muscles and therefore avoiding back pain.
Exercises to strengthen the shoulders.
Grab small dumbbells in each hand. (Don't have any? Water bottles will do!)
Exercise 01 - Circles. Standing with your legs slightly apart for stability. Spread your arms, making sure they are straight, palms facing forward, make small circles (repetitions of 15), then large circles (repetitions of 15). From front to back, and from back to front. You can vary the intensity of this exercise by gradually increasing your load (weight lifted).
Exercise 02 - Lateral Raise. Keeping your body upright, start with your hands at the bottom, then raise your arms, palms facing the floor. You should be able to draw a straight line between your two wrists. Perform raises (reps of 15).
Exercise 03 - Frontal Raise. Same principle as the lateral raise but raise your arms in front of you.
These exercises will help you strengthen and tone your shoulder muscles and arm muscles at the same time!
Confirmed. In the room.
Device 01 - The rower.This device, which you'll find in gyms, has the advantage of allowing you to work several muscle groups. The movement is performed in 4 steps:
- Start near the head of the machine with your legs bent, your back straight, holding the bar in your hands.
- Propel yourself backward using your glutes, at the same time the bar will come with you.
- Use a rowing motion to bring the bar close to your abs.
- Release your movement and return to your starting point.
Device 02 - The elliptical bike.
Excellent for cardio, the elliptical trainer allows you to work your breathing, your core, and your upper body, thanks to the vertical bars on either side of you. The alternating motion will work your shoulders and back.
Ideal for a full-body workout!
Device 03 - Guided load devices.
Ideal for strengthening your back safely and comfortably. You can select your own weight without having to handle weight plates, thus avoiding injuries. They also allow you to gradually increase the intensity according to your level.
New to the gym? Don't hesitate to book a session with a trainer to get advice on the equipment and plan a fitness program with them.
Whether at home or in the gym, remember to warm up, stretch and also stay well hydrated during your workout.
