2009-07-14 08:30:00 by FITGIRL
Top 5 Smart Bride Wedding Exercises
Every bride wants to look fabulous in her wedding dress on the big day. Regardless of the style of your dress, the chest, arm and shoulder areas are on display the most and it’s important to pay attention to these areas leading up to your wedding. Focusing on these areas in your training program will help you feel good, build muscle and look your best.
Our fitness expert has compiled 5 of the most time efficient exercises to include in your strength training program. These exercises can be done at home without breaking the bank on gym memberships and equipment! All you need is an exercise mat, some dumbbells and a light-medium resistance tube, which can all be found at most stores carrying fitness equipment at a minimal cost.
1. Pushups
Given that most dresses are strapless, it is crucial to include pushups in your strength training program. Pushups are a key exercise to help you look your best throughout the chest and shoulder area. In addition, pushups performed using the correct form (see Technique above) do double duty as a core exercise, tightening your abs too! Depending on your strength, pushups can be performed with your hands on the ground, a bench, or on a set of stairs. Aim for 2-3 sets of 10-20 reps each workout.
Technique: On the ground, bench or on a set of stairs, place your hands just wider than shoulder width apart, draw in through your belly button to get your spine into as straight a line as possible. Maintaining the straight spine and keeping your neck in line with the spine throughout the movement, lower your body until elbows are at 90 degrees and then push back up.
2. Seated or Tube Row
To balance out the work done with pushups, your upper back needs work to help maintain and encourage good posture. Working the upper back will help your posture by improving your ability to stand with your shoulders held back. Aim for 2-3 sets of 10-20 reps each workout. For maximum impact, this exercise should be performed right after the pushups.
Technique: Stand or sit tall, keeping shoulder blades back. Pull handles of the tube or machine towards the ribs until elbows are 90 degrees while maintaining posture. Release slowly until arms are straight. Maintain posture throughout.
3. Plank
This is a core and upper body exercise combined. Being able to hold this exercise for increasing amounts of time can help you stand taller and look slimmer. Improved posture will help you to look slimmer, because you will keep your shoulders back and pull in through your belly area. The more you do this exercise, it will become a habit throughout your training, helping your muscles to function better on a regular basis. Aim for 30 seconds as a starting point, with a goal of 2-3 sets per workout. Once you can hold a plank for about 60 seconds, you can try other variations for more of a challenge.
Technique: With elbows directly under the shoulders and at 90 degrees, draw in through your belly button to maintain a straight spine and hold for 30-60 seconds. Breathe normally throughout the exercise.
4. Squat + Shoulder Press
This exercise gets your heart rate up and targets the entire body (especially your butt and arms), making it super effective for time and intensity. Remember, correct form is key! If you cannot do a squat correctly, then stick with only the shoulder press. Aim for 2-3 sets of 10-15 reps each workout.
Technique: With feet shoulder width apart, hold dumbbells at shoulder height. Keeping your upper body fairly straight, squat until knees are at 90 degrees over your ankle. As you come up in the squat, press the dumbbells up, until your arms are straight over your head.
5. Tricep extension on Machine or with Tube
This exercise targets the back of the arms (the majority of women ask me for help in this area) because it is a primary fat storage site for a lot of women. If exercise is not a priority, the triceps might feel flabby due to both fat storage and lack of muscle. Aim for 2-3 sets of 10-20 reps each workout.
Technique: Correct form on this exercise includes keeping your shoulders back the entire time, which works the postural muscles in your upper back as well. Stand tall with shoulder blades back, and your forearms at 90 degrees to the rest of your body. Push handles of the tube or machine downwards until arms are straight. Release back to 90 degrees while maintaining your posture.
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Vivian Law, BPHE NSCA-CPT, has been a personal trainer for over 8 years, helping numerous people, (including Brides!) improve their fitness to lead healthy, active lifestyles. With a passion for healthy cooking, Vivian is also pursuing a certification in nutrition. Questions or need an exercise program? Contact Vivian directly at vivianlaw [at] sympatico [dot] ca.
