Get bikini ready: Workouts for a sexy back

Try these simple exercises to sculpt your back and get you upright.

Back jewellery is seductive and elegant. Teamed with a low back dress or blouse, it is worn on the bare skin.

To do full justice you need to get your back in good shape. Flabby, rounded backs and poor posture are very unflattering.

Try these simple exercises to sculpt your back and get you upright.

Then follow it up with a back facial to clear out the dead cells and polish the skin and you will be all ready to don the low back dress and drape your piece of jewellery.

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Row, row, row your boat...

Get a pair of dumbbells or two bottles filled with water, in both hands.

Get into a bent over position by bending both knees and folding forwards from the hip. Be careful to keep your knees in line with the ankles.

Let your hands hang by your sides.

Now make a rowing movement by taking the arms back by pulling your elbows up past your waist, then forwards and down.

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Fly like a bird

Stay in the same bent over position and get your chest parallel to the floor with hands hanging down, holding dumbbells.

Raise the arms till they are in line with the shoulders and upper back. Squeeze the back and slowly lower. The movement is like flapping your wings.

Keep your neck long with shoulders pulled down away from the ears.

Do 12-16 reps.

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Diagonal reach

Stand with your legs wide apart. Hold the dumbbell in your right hand.

Start by reaching down to your left foot. Now raise your arm and body, taking your arm diagonally up and rotate slightly to the back as you reach the top of the movement.

Do not bend the elbow. The straight arm is cutting through the air in front of you.

Do 12-16 reps and then repeat with your left arm.

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Back raises

Lie on your tummy and place your hands under your chin. Let your feet stay on the floor all through.

Raise your head, shoulder and chest off the floor as you squeeze your back. Lower down.

Do 16-20 reps.

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Swim

Still lying on your tummy, extend both your arms in front of you. Raise your right arm and chest, along with your left leg.

Squeeze the back as you lift. Lower down and switch sides in a "free style" swimming motion.

Do a total of 20 reps.

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Neck rolls

This exercise helps prevent the hunched, high shoulder posture.

Stay in the same position and prop yourself up on your elbows. Pull your body up and depress your shoulder blades.

Turn your face over your right shoulder and make a slow half circle over to the left; and then back to the right.

Do a total of 5 reps.

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Stretch

Lie on your back and hug your knees into your chest stretching the back.

Gently rock side to side to relax and massage the back.

Then drop both knees over to the right and both arms over to the left. Hold for a while and then switch sides.

Stretch out your full body by raising your arms on the floor overhead and pointing your toes.

Do all these exercises on alternate days.

Book your back pampering appointment and you are all set to flaunt it!

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