A guide to the exercises you need to get your bridal body looking taught and toned.
1. Amazing Arms
Most wedding dresses (in particular strapless ones!) will accentuate the arms and back, therefore they’re top of the list when it comes to bridal toning! There are several exercises you can do to tone the area however, and if you add them to your healthy eating regime, you should see great results within about four to six weeks. The main point to these exercises is to do them properly, if you don’t you risk not getting results or worse, an injury. Here’s some basic exercise to get those arms sculpted and back toned.
Weights- To get at those bingo wings, sit in a squatting position and lift the arms up to about shoulder height in front of your body, holding your weights horizontally. Do two sets of 20 with weights of approximately 4KG. When you feel your body getting used to these weights, move on to heavier ones.
Bicep curls & tricep dips- To tone up the biceps use a 4KG weight and do two sets of 20 bicep curls, bringing the weight slowly up to the shoulder, bending the elbow. Try to not stop at the shoulder, bringing the weight slowly back down again. Tricep dips are good for targeting arms (triceps) and back. Begin sitting on a step or chair with hands next to thighs. Balance on your arms, moving your rear end in front of the step with legs straight (harder) or bent (easier). Bend the elbows and lower body a few inches, keeping the shoulders away from your ears and the elbows parallel to one another, going no lower than 90 degrees. Push back up to starting position. Do two to three 8-12 repetitions.
Push ups - Push ups are great for toning arms if you do them correctly! Keep the elbows close to the body and bend the arms slowly, with your face coming towards the ground. Try not to stop before coming up, make it a fluid motion. After ten push ups, move your hands closer together. The stronger you become, the closer you can position your hands together.
2. Sexy Stomach
A lot of brides chose a corset style bodice to flatten their least favourite bits and accentuate their curves, however if you’re wearing a silk dress and want to forgo the Spanks, you might feel like pulling in your abs and strengthening your core muscles.
The Plank- The plank is great for people who are having trouble losing weight on the tummy area. While crunches are seen as the standard exercise to tone the stomach, without a lean tummy they will only make you look bigger from the side. The plank and oblique plank builds transverse muscles, making you look smaller. Lie on your knees and elbows with your palms face down. Keep your shoulders in line with the elbows and shoulder-width apart. Lift your knees off the floor and rise onto your toes, keeping your body in a straight line. Hold still with your abdominals pulled in for 30 to 60 seconds (the longest you can manage). Start with one set and work up to three sets of 60 seconds.
Oblique plank - Position yourself on one elbow and one foot on top of the other. Hips should be on the floor. Lift hips off floor so that your shoulders, hips, and ankles are in alignment. Do two to three sets of up to 16 reps.
3. Luxurious Legs
The majority of wedding dresses are full length however with retro style in full flow, tee-length dresses are making a huge comeback. Wearing heels will instantly make your legs look more toned, but if you’d like some extra sculpting in the area try these squats.
Squats- Stand with your feet shoulder-width apart. Squat down with your knees bent about 30 degrees, so they are almost directly over your toes. Looking down, you should be able to see your toes. Lift your heels off the ground smoothly and hold for three to five seconds. Return your heels to the ground. Perform two to three sets of 15 to 20 repetitions.
4. Peachy Posterior
We’ll go ahead and presume you won’t be wearing hotpants for your wedding day, but there may be a possibility of a bikini-filled honeymoon after? If so, try the bum and leg lift out to Kylie-fy your buttocks.
Bum and leg lift- This exercise works the gluteals, hamstrings and core muscles in your tummy and back. Lie on your back with your feet on the floor and knees bent. Lift your pelvis off the floor until it is in a diagonal line with your shoulders and knees. Hold this position. Extend your right leg, keeping the knees together. Keep your abdominals in and squeeze your bum. Hold for five seconds then repeat on other side. Start with one set of 12 (six reps on each leg). Work up to three sets.
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