Baby Got Back

14/12/2010 15:57 | Updated 22 May 2015

What's the easiest way to look sexy in your party outfit? Expose a glimpse of your back - perfect if you're less than confident about the state of your legs, arms or stomach. We round up some of the most effective moves to give you the slinkiest back on the dancefloor.


Get rowing

If you're looking around the gym for something to help in your quest for a better back, head straight to the rowing machine. Although this humble piece of equipment is often neglected in favour of the treadmill or stationary bike, if you want to strengthen and tone your back muscles, put some time in here. Start with two five minute sessions in addition to your usual workout and build up as you become stronger.

Dead lift

One of the best exercises for improving the overall appearance of your back is the dead lift (picking up a free weight or barbell from the floor). It's important to have a trainer show you the technique so you avoid damaging your back. Remember to lift a manageable weight, rather than trying to heft a load the size of a baby elephant to waist height in your quest for sexy deltoids.

Lat pull down

To strengthen your arms and give you beautifully sculpted shoulders, try a lateral pull down. Set the weight to a quarter of your body weight (for example if you weigh 60kg you'll want to pull down 15kg), sit down and hold the bar on each end. Smoothly pull the weight down to chest height, keeping your bottom on the seat and your back straight. Return to the starting position and repeat 10-15 times.

Dumbbell pull

This exercise is ideal if you're not a member of a gym or want to boost your workout. Lie on the floor, holding either a light dumbbell or water bottle in your hand above your chest. Slowly lower it behind your head, keeping your elbows relaxed. bring back to the starting position and repeat 15 times. Swap arms and repeat on the opposite side.

Assisted pull-ups

Don't be put off by the grunting men on the pull-up machine at your gym. You don't need to be able to support all of your body weight, as you can pull out a platform so that your knees take some of the weight off your arms. Keep the weight resistance set at least half your body weight and ask a trainer to demonstrate the proper technique until you get the hang of it.

Medicine ball twists

Grab a weighted medicine ball and stand with it at chest height and feet shoulder width apart. Keep the ball against your chest and twist your body smoothly left and right, keeping your feet firmly on the floor and avoiding sharp movements. Repeat 10 times on each side, increasing to 50 times on each side as it becomes easier to do. This exercise is particularly good at zapping love handles and flabby obliques.


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