You can spot a dancer's body a mile off: lithe, strong and impossibly perpendicular yet conversely fluid and graceful. Here are 4 moves to get you there.


Upper back lifts
Lie on your stomach with your hands underneath your forehead and elbows bent out to the side. Have your legs stretched out behind you, but have your feet turned in so that your toes are touching but your heels are slightly apart. This ensures you will not engage your hamstring muscles. Instead, your upper back muscles will be doing all the work.

Slowly lift your upper back and head off the ground. It is important to imagine lengthening out the top of your head. Hold for approximately five seconds, then lower. Repeat 20 times.