Starting position: Lie on your back with legs bent, feet flat on the ground hip-width apart. Hold a dumbbell in each hand, crossed over your chest—keep them stationary throughout.
Movement: Exhale as you lift your head and upper back. Inhale to lower slowly without letting your shoulders or head rest fully. Perform 10-15 reps, 4 sets.
Coach's tip: "Control the movement by slowly rolling and unrolling your neck and back."
Starting position: Lie on a bench or ottoman with knees bent, feet flat. Extend arms vertically overhead, one dumbbell per hand, palms facing each other.
Movement: Inhale to lower the left dumbbell toward your forehead a few centimeters. Exhale to extend the left arm while simultaneously lowering the right—alternate. Do 30-50 reps, 4 sets.
Coach's tip: "Keep only your forearms moving; elbows stay fixed. Press your lower back firmly into the bench."
Starting position: Lie on your back with legs straight, heels on the edge of a sofa or bed, hip-width apart. Rest dumbbells on your lower abdomen, one per hand.
Movement: Inhale to lift your pelvis, squeezing glutes hard. At the top (thighs aligned with torso), exhale to lower. 15-20 reps, 4 sets.
Coach's tip: "Don't fully relax glutes on the descent, or your lower back will compensate—risking injury."
Starting position: Stand with feet shoulder-width, knees slightly bent. Hinge at hips to a 45° angle, back straight. Arms hang down with dumbbells, palms facing each other; head aligned with spine.
Movement: Raise slightly bent arms to shoulder height without moving your back, then lower. 10-15 reps, 4 sets.
Coach's tip: "Master the form without weights first. Avoid jerky motions—your back is vulnerable here."
Thanks to Thierry Bredel, author of "Practical Guide to Bodybuilding" (Marabout) and founder of home fitness at www.personaltrainer.fr.
