Peta Bee: How to lose … your fat back

Do stretch. Tightness in other muscles, including the hamstrings (back of the thighs) or hip flexors, can pull the back out of alignment and weaken its muscles. Perform the child’s pose yoga stretch daily: sit with knees bent, bottom on your heels and arms out in front of you to stay loose.

Don’t slouch. A recent report by the US Occupational Health and Safety Administration warned that the drooping, hip-thruster slouch of celebrities such as Gwyneth Paltrow, Kirsten Dunst and Paris Hilton, is ergonomically incorrect and leads to rounded shoulders and a weak back.

Do use the rowing machine. A rowing action recruits the upper back muscles, shoulder muscles and most other major muscles in the arms and legs.

Don’t teeter around on sky-scraper heels. They encourage a slouch that pushes the belly forward and compresses the spine muscles.

Do swim. Best for getting rid of bra overhang are front crawl and butterfly.

Do Pilates. It strengthens the deeply embedded stabilising muscles in the trunk which support the back.

And the best exercise? Lateral pull-down with band. Sit on the edge of a chair, feet flat on the floor and wide apart. Wrap the ends of an exercise band around each hand, and hold it overhead. Position your left arm straight toward the ceiling and drop your right hand out to the side, about 45 degrees. Both elbows should be slightly bent, and the band should be taut. Keeping your left arm stable, contract the back muscles and pull your right arm down until your right hand is in line with your chest. Pause, then return to the starting position. Do 12-15, then repeat on the other side.

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