Getty Images/Justin Roth Photography
Getty Images/Justin Roth Photography
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Kate Hudson has perfected the over-the-shoulder smile while posing on the red carpet in backless gowns. While you’re practicing your check-me-from-behind smile, here’s a great workout to get your back in the best shape for summer.

Circuit Works LA trainer Mariko Virchis takes us through through the routine so we can be looking great from all angles as part of OK!'s 12 Week Countdown to Summer.

Exercise #1: Superman Swimmers
Laying face down on the floor with your arms straight out next to your ears, and the tops of your feet on the ground lift your arms, head, chest, and legs off the floor. From here bring the right leg and left arm down lower (but still off the ground) and switch to the opposite leg and arm. Release to the floor and repeat 15 times.

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Exercise #2: Bent Over Pulsing Rows
Stand with feet hip distance apart, knees bent, fold forward so that your chest is parallel to the floor and your back is flat. Keep your chest slightly lifted and your core engaged. Hold a dumbbell in each hand with arms hanging perpendicular to the floor.  Bend the elbows out to the side to a 90-degree angle as you squeeze your middle back to pull the weights up to your hips.  Pulse 3 times at the top of the motion to flex the middle of your back. Control the weights as you lower them back down toward the floor. Repeat for 15 reps.

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Exercise #3: Pull Overs
Lay on your back with your knees bent and soles of your feet on the floor. Gather a dumbbell in each hand on the floor at your sides. Using the back and core, lift both dumbbells straight up toward the ceiling in a half-circle over the head and hover over the floor above your head keeping the arms nearly straight. Engage the back muscles to bring the dumbbells back overhead to return to resting near your sides. Repeat for 15 reps.

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Complete this back circuit 3 times through and get ready to bust the backless dress out of the back of your closet.  

Fit Tip: Warming up before any workout is incredibly important and your back is the most vulnerable of all regions on your body. To get your back warmed up before this workout, perform the classic yoga cat-cow stretch. From your hands and knees, pull in your belly to round your back then arch your back and reach the top of your head toward your tailbone.

How is your diet and fitness regime going as we get closer to summer? Share with us below or tweet @OKMagazine!

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