Prom Spot - Prom Shape-Up: The Backless Dress Workout

Dresses that dip low in the back are perennial favorites on the red carpet and a perfect choice for parties too. How to pull off this look? Firm up your rear view with by adding these basic moves to your normal exercise routine. Let's face it, without regular cardio -- a walk, jog, or trip to the gym -- no amount of toning's going to tighten you up. Start off with just two sets of each, then add more as you get comfortable with the routine. A small dumbbell (5-8 lbs.) is all you need to get going! PS: Don't forget to give your muscles a day off every now and then so they can repair themselves. Sometimes they need a break too!

One-arm Row

1. Place your left foot and hand on a bench (or coffee table or futon), with your right knee slightly bent. Your torso should remain parallel with the ground. Grasp a dumbbell with your right hand, and let your arm hang straight down with your palm facing inward.

2. Slowly pull the dumbbell up and back until it touches your hip. You should feel a muscle contraction in your upper back (that means it's working!).

PS: Repeat 10 times, then switch sides and do it again for each set.

Pullover

1. Lie on the floor with knees bent and feet planted. Hold one dumbbell over your head with both hands.

2. Keeping your arms slightly bent, slowly lower the dumbbell behind your head as far as you can; you should feel a stretch in your back muscles. Reverse direction and return the dumbbell to the starting position, squeezing your back muscles as you go up.

PS: Do 10 repetitions per set.

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