"Strengthen your back" routine

Beginner 4 weeks 7x/week
article rating 4.6/5 217

Are you looking for a well-rounded sport that anyone can do to strengthen your back? Pilates is just the thing!
The key goal is to have fun!
Try out this routine and get a stronger back in just four weeks!
It includes four basic exercises that will change from week to week with variations.
We'll alternate strength and mobility for a complete workout to balance the body with a short and easy routine.

You need to have Decathlon Coach application to launch this program !

Week 1 - We'll see the basic exercises to strengthen the back.

It's our first week together! Focus on the cues and take your time. Hurrying through Pilates exercises is not a good way to see improvement. Also remember to stay hydrated.

  • 01. Back care
  • 02. Back care
  • 03. Back care
  • 04. Back care
  • 05. Back care
  • 06. Back care
  • 07. Back care

Week 2 - Adding variations

Breathing properly from the beginning will keep you focused both mentally and physically throughout the session.

  • 08. Activate your deep core muscles
  • 09. Activate your deep core muscles
  • 10. Activate your deep core muscles
  • 11. Activate your deep core muscles
  • 12. Activate your deep core muscles
  • 13. Activate your deep core muscles
  • 14. Activate your deep core muscles

Week 3 - We'll continue adding variations to the exercises.

Don't start too fast, maintain your focus and especially your breath, control your movements and keep your hips in a neutral position.

  • 15. Strengthen the back muscles
  • 16. Strengthen the back muscles
  • 17. Strengthen the back muscles
  • 18. Strengthen the back muscles
  • 19. Strengthen the back muscles
  • 20. Strengthen the back muscles
  • 21. Strengthen the back muscles

Week 4 - Going deeper

Breathing properly from the beginning will keep you focused both mentally and physically throughout the session.

  • 22. Strengthen the deep core muscles
  • 23. Strengthen the deep core muscles
  • 24. Strengthen the deep core muscles
  • 25. Strengthen the deep core muscles
  • 26. Strengthen the deep core muscles
  • 27. Strengthen the deep core muscles
  • 28. Strengthen the deep core muscles

Coach advice

"The aim of this programme is to strengthen the back to improve posture and reduce lower back pain. To make the most of your workout, pick a calm location, choose a comfortable outfit and either go barefoot or wear socks. Plan to have a mat to hand for comfort."
Want to move with Decathlon Coach? ;)
It's happening right here 👇
qr-code