Diet & Fitness 

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Get a beautiful back

Trying to isolate the muscles in your back can be a challenge. Many people find it hard to tone what they can't see in the mirror. But with a variety of strength training exercises and proper form, you'll be on your way to smoothing out those rolls! Working your back has some other benefits too: it lessens your chance of back injury, improves your posture, and gives you stronger support for your entire body.

Add the three back exercises described below to your current weight-training routine and aim for three sets of eight-15 repetitions for each exercise. If you are not already doing a combination of aerobic and strength training exercises, you should start combining the two. Try doing a minimum of 20 minutes of aerobic work three times a week with two days of strength training. Also, take a look at your daily eating habits. Make sure you're eating a variety of foods - aiming for a 50-15-35 ratio of carbohydrates, protein and fats (with 11% saturated fats). Try to limit your sugar intake and drink lots and lots of water.

Opposite Extensions: This move stretches and strengthens your entire back.

• Lie on your stomach with your arms and legs outstretched. Pull your abdominals in towards your spine. Rest your forehead on the floor to align your neck with the rest of your spine.
• Lift your right arm and left leg a little way off the floor and stretch them to opposite ends of the room. Hold for five slow counts, then slowly lower them. Do the next repetition with your left arm and right leg and alternate until you have completed all repetitions.

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