Get the body: Halle Berry's sexy shoulders and back

From her coveted Academy Award for best actress to her enviable bikini body, Halle Berry seems to have it all. On August 14, Berry turns 46, so what better way to celebrate than to hit the gym, Bond-girl style, with a few fitness tips from her trainer Hally Pasternak.

The actress is reportedly no stranger to rowing exercises to get those sleek shoulders and back muscles (a perfect match for strapless dresses and tank tops). Here are four dumbbell exercises that can help get your body up to speed, as per fitness blog FitSugar on Monday. How much weight to use? It depends, but aim for enough weight that it exhausts your muscles by the 12th repetition.

Bent over dumbbell back row
The purpose: trains the rhomboids, the muscles in your upper back that connect your shoulder blades to your spine, giving you a sleek back and better posture.
1. Position your right knee and right hand on a bench so your back is parallel to the floor. Your left leg should be on the ground, and let your left hand hang straight down -- perpendicular to your body -- holding the dumbbell.
2. Using your left arm, lift the dumbbell straight up to torso level. Be sure to keep your elbow in and pointed upward.
3. Slowly lower the weight back to the starting position to complete one rep. Do three sets of 12 reps on each side.

Elbow plank
The purpose: a strong core and tone chest, shoulders, and biceps.
1. Lie face down on the floor resting on your forearms and knees.
2. Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.
3. Tighten your abs and concentrate on keeping your body as straight as a board -- back flat, not drooped, and your rear shouldn't be sticking up into the air.
4. Hold as long as you can. Aim for 20-30 seconds in the beginning, and repeat three times.

Hammer curls to overhead press
The purpose: tones your biceps and shoulders.
1. Stand with your feet hip width apart, a dumbbell in each hand.
2. Inhale as you bend your elbows, raising your hands toward your chest with your palms still facing in.
3. As you exhale, straighten your arms up over your head.
4. Inhale to lower your elbows back down toward your ribs.
5. Then exhale, straightening your arms back down toward your legs. Repeat for a total of 12-15 times. Do two sets.

Tricep dips
The purpose: to train the triceps, the muscles that run on the backside of your upper arm from your shoulder to your elbow.
1. Position your hands shoulder-width apart on a secured bench or stable chair.
2. Move your buttocks in front of the bench with your legs bent and feet placed about hip width apart on the floor.
3. Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints.
4. Bend at your elbows and lower your upper body down toward the floor until your arms are at about a 90 degree angle. Be sure to keep your back close to the bench.
5. Once you reach the bottom of the movement, slowly press off with your hands, and push yourself straight back up to the starting position. Repeat for a total of 12-15 times; perform two sets.

  • How a mom stole a car in under 60 seconds 11 hours ago
    How a mom stole a car in under 60 seconds

    “I didn't steal your car but I think my mom may have. It's a long story. I'll explain, but your car is safe and sound," read the flier posted in Red Hook, Brooklyn. It’s a strange tale that began when Cheyrl Thorpe was asked by her daughter Nekisia Davis to dog sit her Pomeranian at her apartment, according to New York Magazine.

  • All-new 2015 Subaru Outback reestablishes higher ground 13 hours ago
    All-new 2015 Subaru Outback reestablishes higher ground

    Much of Subaru’s modern day success in America can be attributed to one car: the Outback. Born in 1994 as a response to the growing popularity of SUVs, the Outback established a winning formula of combining a high-riding suspension, butch body cladding and big round fog lights to its comfortable, no-nonsense Legacy wagon. It is the kind of unique product that only a quirky company like Subaru could build, and was one that kept Subaru from slipping into ubiquity even as traditional SUVs and crossovers have taken over the world.

  • Custom faux-tique electric tram aims to replace New York's horses over the neigh-sayers 14 hours ago
    Custom faux-tique electric tram aims to replace New York's horses over the neigh-sayers

    For the record, it's the year 2014. I mention that in case someone reading this story about a push to replace horses with motorized carriages thinks they've stumbled onto some archival piece by accident. It's been more than 100 years since the first vehicles began to trundle around Manhattan, but the last remaining vestiges of horse-powered transport in the city could be nigh — if the backers of a massive electric wagon get their way.

  • Singaporeans slam NEA's $120 licence requirement for tissue sellers
    Singaporeans slam NEA's $120 licence requirement for tissue sellers

    Singaporeans on social media reacted angrily to news that tissue sellers at hawker centres and street corners are being required to pay for an annual licence.

  • Heartbreaking texts from students on sinking S. Korea ferry
    Heartbreaking texts from students on sinking S. Korea ferry

    Heart-wrenching messages of fear, love and despair, sent by high school students from a sinking South Korean ferry, added extra emotional weight Thursday to a tragedy that has stunned the nation. Nearly 300 people -- most of them students on a high school trip to a holiday island -- are still missing after the ferry capsized and sank on Wednesday morning. Mom, I love you," student Shin Young-Jin said in a text to his mother that was widely circulated in the South Korean media.

  • ‘Huge’ Hindu, Buddhist statues against Islam, ex-judge says
    ‘Huge’ Hindu, Buddhist statues against Islam, ex-judge says

    KUALA LUMPUR, April 16 — The “huge” statues at a Hindu temple in Batu Caves and Buddhist temple in Penang are an affront to Islam as the religion forbids idolatry, a retired Court of Appeals judge...