- Courtesy of Crestock Creative Photos
So time is running out before the big event? Your dreams of walking down the aisle with the perfect body are fading fast? It may be time to get selective with your exercises. Although I believe in designing comprehensive training programmes that work the whole body, when there’s limited time it can be important to focus on what’s on show.
This blog is about shaping up for your style and here’s how it works:
1. Choose the dress shape below that is the closest match to your own wedding dress
2. Note down the recommended exercises (you might want to add in the arm exercises regardless, unless you’ve got long sleeves!)
3. Read the brief exercise descriptions
4. Perform 2 sets of 12 – 15 repetitions of your recommended exercises 2 – 3 times a week
5. Combine with your regular cardio regime
6. Receive compliments from all your guests
7. Remember to start a more rounded programme after the wedding (yes, this is an important step too!)
Style Selector
The Ball Gown
Dress Description: Fitted bodice with full length, domed skirt.
Key areas to work: arms, shoulders, upper back
Recommended exercises: tricep dips, bicep curls, shoulder press, lat pull down
V-Shaped
Dress Description: Low cut at the front and drawn in at the waistline.
Key areas to work: chest, arms, shoulders and core
Recommended exercises: press ups, front raises, superman
Fish Tail
Dress Description: Hugs your hips and bottom, flaring out below the knee.
Key areas to work: bottom, inner and outer thighs
Recommended exercises: squats, side lying leg raises
A-Line
Dress Description: Drawn in at the waist and flares out into an “A” shape.
Key areas to work: arms, shoulders and core
Recommended exercises: tricep dips, bicep curls, shoulder press, plank
Backless or Halterneck
Dress Description: Cut low at the back with straps tied at the back of the neck (for halterneck)
Key areas to work: upper and lower back, arms, shoulders
Recommended exercises: lat pull downs, dumbbell rows, python
Brief Exercise Descriptions
Tricep Dips
Sit on the end of a sturdy chair, with your hands either side of you, gripping onto the chair. Slide yourself off the chair; your knees should have a 90 degrees bend and your elbows should be in line with your wrists. Lower yourself up and down, keeping your hands firmly on the chair. To make this harder, put one leg out in front of you (other leg should still have a 90 degrees bend). To progress this further, straighten both legs.
Bicep Curls
Using a resistance band (place band under both feet and widen stance to increase resistance) or dumbbells, move your right forearm up towards your shoulder, squeezing your biceps (front of the upper arm) throughout the motion. Lower back down to the starting position and repeat on the other side. Keep your wrists rigid throughout.
Shoulder Press
Holding a dumbbell in each hand, position your elbows just below your shoulders and below, and in line with, your wrists. Push dumbbells upwards until arms are almost fully extended and dumbbells meet above your head. Lower to your starting position. Make sure wrists and elbows remain in line throughout the motion.
Lat Pull Down
Use the lat pull down machine in the gym (if you are a member). As an alternative, you can do this exercise at home using a swiss ball and a resistance band. Hook the middle of the resistance band onto a door handle and lie on your front on the swiss ball, with your feet firmly planted on the floor. Pull the band towards your body, squeezing your shoulder blades at the end of the movement. Move the ball further from the door to increase the intensity.
Press ups
Start on all fours with your hips and knees in line and your shoulders and wrists in line. Lower your upper body towards the floor and push back up to the starting position. Make sure you do not arch your back, your spine should remain in neutral. To progress, move the knees further out behind you and, when you feel like you are ready, move into a full press up position.
Front raises
Hold a dumbbell in each hand in front of your thighs. Raise both dumbbells in front of you until your wrists are in line with you shoulders. Lower back to the starting position. This exercise works the front of your shoulders.
Superman
Start on all fours with your hips and knees in line and your shoulders and wrists in line. Engage your TVA and pelvic floor. Inhale to prepare and, as you exhale, lift your right arm and left leg upwards and outwards until they are straight. Pause at the end of this movement before returning back to the starting position. Repeat on the opposite side. Try to minimise any sideways movement by engaging those core muscles.
Squat
The squat can be performed with a barbel, dumbbells, medicine ball or with no weight at all. Start in in an upright position, with the spine in neutral, legs slightly wider than shoulder width apart and knees soft. As if you were going to lower yourself onto a chair, bend your knees and sit back until your thighs are horizontal with the ground. From this position, drive from your ankles, through your hips until your body is back to the starting position. Knees should be bent over the ankles and not over the toes.
Side lying leg raises
Lie on your side with your hips and shoulders stacked. Lift your top leg, keeping it straight, and lower back to the starting position. Repeat on the other side. Be careful not to hyper-extend. You can increase the intensity on this exercise by using resistance bands.
Plank
Start in a modified plank position with your knees (behind, not in line, with your hips) and forearms in contact with the floor. Engage your core muscles and hold this position. If you feel comfortable, push up onto your toes to make this exercise more difficult. Your body should be in a straight line (do not arch your back or raise your bottom).
Dumbbell Rows
Stand with your weight forward, knees bent and spine in neutral. Holding the dumbbells infront you and perpendicular to the floor, bend your elbows, moving your shoulders backwards and squeeze your shoulderblades at the end of the motion. Return to the start position. Remember to keep your elbows in.
Python
Lie facing down on the floor with your arms by your side. Raise your upper body off the floor and hold that position. Use your back muscles and core to maintain your position and make sure you’re not clenching your butt muscles.
I hope that you enjoyed this blog post and that you’ll start working on these exercises designed for busy brides. Remember, if you’re based in London and want some professional help, The Wedding Trimmer offers personal training fit for a bride.
The Wedding Trimmer