How To Look Best In Your Wedding Dress
I want to look my very best on my big day! What are some exercise tips that pinpoint all of my problem areas?
With a million dresses to choose from, finding the perfect one can be tricky at first but, once youve found it, its time to start thinking about the best way to rock it! One of the first questions I ask my clients is; what kind of dress are you wearing on your wedding day? I then incorporate specific exercises into their bridal fitness program that will help them look best in the style of dress they have chosen! Here are some helpful tips for some of the most popular dress styles. Whether its your legs, waist, or shoulders that are the main focus, these exercises will help you confidently show off your best assets as you walk down the aisle and towards the man of your dreams.
The main focus here is your back and shoulders. The goal is to tone your rear deltoid muscles and define your triceps. The rear deltoid is the muscle that sits right on top of your shoulder blades and wraps around the top of the shoulders. When done correctly, these exercises will you give the subtle defined lines everyone is after.
1) Standing Rear Deltoid Fly (3 second pause at the top) Stand with your feet directly under your sit bones (feet just a few inches apart) and fold over at the waist letting your arms hang down holding the dumbbells. Keeping your elbows slightly bent, raise your arms out to the side until they reach shoulder height, squeeze your shoulder blades, as if youre trying to crack a walnut, and pause for 3 seconds. Repeat for 3 sets of 30 seconds each.
2) Standing Tricep kickbacks. Use light to moderate weight, fold over at the waist. Kick back each arm in an alternating style. Make sure to keep the top of your arm stable and only move your forearm. This is a great way to isolate the triceps. Complete 4 sets of 10 repetitions for each arm
The goal here is to define your waist and highlight your hourglass shape! Side obliques should be the focus along with the transverse abdominals, which help to keep the stomach flat and tight. Complete this short ab routine once a day to help you tone and define that sexy midline!
1) Russian twists for 1 minute: Balance yourself on your sit bones with knees bent and feet and shoulders elevated. You can choose to add weight by holding a dumbbell or kettle bell at your chest or you can straighten your arms and hold in front of you. Slowly twist to the left and to the right making sure to squeeze your midline and make slow and controlled pauses.
2) Planks for 1 minute: Get into pushup position on the floor. Then bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. If forearms prove to be to challenging at first, walk yourself up to your hands and widen feet apart. As your core becomes stronger, progress back down to forearms and bring feet closer together.
1) Flutter kicks for 1 minute: Laying on your back, place hands at your sides with palms facing down. With toes pointed and legs straight, lift so that your heels are a few inches off the ground and in a short motion alternated right over left and left over right. Squeeze core and do your best to keep legs tight and muscles contracted.
Rest 1 minute repeat after each round and repeat
Reception/Rehearsal Dinner Dress
Its time to get those legs looking long, lean, and cellulite free! Balance is always the key when getting your gams into shape. You have to define the quads and calves as well as your hamstrings. This is a great routine for when you are in a hurry but need to hit all three muscle groups.
1) Squats: Keep the weight moderate depending on your fitness level. Technique is more important than how much weight is on the bar. Place a weighted bar on your back laying across your taps and just below the nape of your neck. Focus on keeping your weight in your heels, and that your knees turn slightly outward and not tracking straight forward as your lower down. Go down to parallel, keep your chest up and eyes focusing on something right in front of you. Do not look up or look down, just straight ahead. As you come out of the squat, imagine your booty coming into play and squeezing tightly as you return back to a standing position. 4 sets of 10 repetitions
2) Single Leg Deadlifts Use a dumbbell or kettlebell for weight. Whichever hand you choose to hold the weight, make sure you are lifting the same leg. (Holding with right hand, right leg should be lifted back). Keep your shoulders back and core tight while keeping a slight bend in your plant leg. Fold over at the waist letting the weight slowly drop while extending one leg backward and into the air. Your waist should bend at the same time as your leg goes back, keep it slow and controlled. 4 sets of 20 repetitions for each leg.
3) Box Jumps. This plyometric move with help compound the work you just did while also helping to give your calves the boost they need to stand out! Pick a strong stable box that you are comfortable jumping onto; this can vary between 12 to 20 inches high. You want to jump and land with both feet squarely on the box and come to a full standing position before you step down. 4 sets of 20 repetitions.