If loose back skin keeps you from feeling your best in your swimsuit, exercise can help tighten your skin for a smooth, taut back. Along with your regular exercise routine, perform targeted back exercises on non-consecutive days three times each week. If you have any type of back problem or medical condition, check with your medical provider to make certain back exercises are appropriate for you.
Weighted Back Extensions
Back extensions can be done with the help of a stability ball. Lie face-down on the ball with your hips at the top of the ball. Press your feet against a wall close to the floor. Hold a medicine ball or weight plate against your chest and lower your body down toward the floor. Lift yourself back up by contracting your lower back muscles. Squeeze for a second and repeat 10 to 12 times. Perform three to four sets.
Straight-leg deadlifts build muscles in your lower back and also target your hamstrings. Stand with your feet shoulder-width apart and hold the dumbbells in front of your body with your palms facing your thighs. Bend forward from your hips until you feel a strong contraction in your lower back and hamstrings. Lower the dumbbells toward your feet. Return to the starting position and repeat 10 to12 times. Perform three to four sets.
Supermans are also known as lying-back presses. Lie on your stomach with your arms straight in front of you and your legs straight behind you. Point your toes toward the wall behind you. Exhale and as you lift your legs and arms off the floor several inches without arching your back. Hold the position for a second. Inhale as you lower your arms and legs. Repeat the exercise 10 to 12 times. Do three to four sets.
Bird Dogs with a Crunch
A bird dog -- also known as opposite arm and leg raise -- is a corrective exercise for lower back pain. You can put a spin on this exercise by adding a crunch. Get onto your hands and knees on a mat. Your hands should be under your shoulders and your knees directly under your hips. Raise your right leg and your left arm until they are straight. Hold the position for a second, then bring your right leg forward and your right elbow backward to meet under your belly. Perform 10 to 12 reps and switch sides. Do three to four sets.