Deborah Chan
Wedding planning can be stressful, and it's easy to get caught up in the small details. However, it's important to remember that your wedding is about celebrating your love and connection with your partner. Many brides want to feel confident and powerful in their bodies on their big day, especially if they're wearing a dress that exposes their arms, shoulders, or back. To achieve this, you can incorporate strength training, cardio, and targeted exercises into your routine, focusing on building muscle and toning your upper body. It's also crucial to maintain a balanced diet and enjoy the process by participating in activities you genuinely like.
| Characteristics | Values |
|---|---|
| Time | 15 minutes a day, 3 days a week |
| Duration | Start 6-8 weeks before the wedding |
| Equipment | Weights, stretchy silicone bands, resistance bands, yoga mat, chair, bench, exercise block |
| Exercises | Planks, tricep dips, tricep pushdowns, overhead tricep extensions, close-grip push-ups, reverse push-ups, kneeling push-ups, cardio, yoga, pilates, barre workouts |
| Diet | Increase protein intake after exercising |
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What You'll Learn
Tricep exercises
For a bride wanting to tone up for her wedding, there are several exercises that can be done to target the triceps and create definition in the arms.
Tricep dips are a great way to tone the back of the arms. To do this, sit on a bench or chair with your knees bent at 90 degrees and your hands gripping the edge, either side of your hips, with your arms shoulder-width apart. Push yourself off the bench and lower your body a few inches, bending the elbows but keeping them close to your body. Push yourself back up to the starting position and repeat.
Tricep pushdowns are another effective exercise. You can do this with a dumbbell or weight. Stand with your feet hip-width apart and knees slightly bent. Hinge forward at the hips, keeping your back straight, and extend your arms toward the floor with your palms facing down. You can also do this exercise with your palms facing each other.
Overhead tricep extensions are another way to target the triceps. Stand with your feet together and a dumbbell in both hands. Raise your arms above your head, then bend your elbows, bringing them behind your back. Repeat this movement.
Close-grip push-ups are another tricep exercise. Begin in a plank position and do a push-up, keeping your hands close together.
For a simple tricep exercise that can be done at home, try a reverse push-up. Sit on the floor and place your hands behind you with your fingers pointing toward your hips. Extend your legs in front of you with your feet flexed. Bend your elbows to 90 degrees, lowering your body toward the floor, then straighten your arms to engage your triceps.
For best results, start your workout routine at least six to eight weeks before your wedding. Aim to do each exercise for three or four rounds of 10 to 12 reps at least three days a week.
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Shoulder exercises
To tone your shoulders for your wedding dress, you can try a variety of exercises, including weight training, yoga, and targeted shoulder workouts. Here are some specific exercises to try:
Weight Training: Using light weights, try the following exercises:
- Sit in a kneeling position on the floor with one weight in each hand and your palms facing down. Lift your arms straight in front of you at shoulder height, pull them back to create a 90-degree angle, and then press them straight in front of you again. Repeat for 10-12 reps.
- Stand with a weight in each hand and your arms at your sides. Bend and lift your elbows behind you, then extend your arms straight back and lower them again.
- Bending your elbows, raise the weights to your shoulders and then lower them.
Yoga: Yoga can help tone your shoulders, arms, back, quads, and core. It is also beneficial for mental health.
Targeted Shoulder Workouts: Try these exercises to specifically target your shoulders:
- Lie on your stomach with your arms and legs extended. Inhale and lift your arms and legs off the floor, arching your back slightly. Hold for a few seconds, then slowly lower. Repeat for 10-12 reps. On the last rep, kick your arms and legs in a swimming motion for 10 counts.
- Sit on the floor with your hands behind you and fingers pointed toward your hips. Extend your legs in front of you with flexed feet. Bend your elbows to lower your body toward the floor, then straighten your arms to engage your triceps.
- While kneeling or standing, reach your arms straight overhead. Alternate pulling down with each arm, then press back upwards. Repeat for 10-12 reps.
- Begin in a kneeling or full plank position with your arms fully extended and hands directly under your shoulders. Lower your chest toward the floor, inhaling as you do so, then exhale and press back up. Extend your legs and come onto your toes if you can. Balance on your right hand and rotate your upper body to the left, extending your left arm straight up. Hold, then place your left hand back down.
For best results, start these exercises six to eight weeks before your wedding and perform them three to four times a week. You can also pair them with cardio to burn calories and enhance results.
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Arm exercises
Planning a wedding can be stressful, so it's important to stay motivated and consistent with your fitness routine. A good way to do this is to commit to short workouts, especially when you're building a habit and a routine.
Push-ups
- Start in a plank position, with your hands placed slightly wider than your shoulders.
- Bend your elbows and lower your body towards the ground, keeping your back straight and rigid.
- Push yourself back up by straightening your arms.
- If you are unable to do a full push-up, you can modify the exercise by performing it from your knees, or against a wall or counter.
Tricep Dips
- Find a stable chair or bench and sit on the edge of it with your hands placed on either side of your thighs.
- Move your body forward, straightening your legs out in front of you, so that your body weight is supported by your hands.
- Bend your elbows to lower your body towards the floor, then straighten your arms to push yourself back up.
Bicep Curls
- Stand with your feet shoulder-width apart, with your arms by your sides, holding a dumbbell in each hand.
- Keeping your elbows close to your body, lift the weights up towards your chest, then lower them back down.
Overhead Press
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand, with your arms at your sides.
- Lift the weights up to shoulder height, then push them straight above your head, so that your arms are fully extended.
- Lower the weights back down to shoulder height, then return to the starting position.
Plank
- Start in a push-up position, but bend your elbows and rest your weight on your forearms instead of your hands.
- Ensure your body forms a straight line from head to toe, and hold this position for as long as you can.
For more ideas, you can check out fitness gurus like Whitney Simmons, Lauren Gleisberg, and Chloe Ting, who offer free workout videos on YouTube.
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Back exercises
The Flying Position
- Lie down on your stomach with your arms reached out in front of you and legs extended behind.
- Inhale as you lift your arms and legs off the floor simultaneously, slightly arching your back to achieve a “flying” position.
- Hold still with everything lifted for two to three seconds, then slowly lower your arms and legs back down.
- Repeat for 10 to 12 reps.
- On the final rep, kick your arms and legs in a swimming motion for 10 counts.
Reverse Push-ups
- Sit on the floor and place your hands behind you, with your fingers pointed toward your hips.
- Extend your legs in front of you with feet flexed.
- Bend your elbows to 90 degrees, lowering your body closer to the floor in a reverse push-up motion, and then straighten your arms to engage your triceps.
Arm Raises with Weights
- Stand with a weight in each hand, arms at sides, palms facing forward.
- Bend your elbows and raise the weights to your shoulders, then lower them.
Kneeling Push-ups
- Begin in a kneeling push-up position, or a full plank position if it feels comfortable.
- Extend your arms fully to the floor with your hands directly under your shoulders.
- Lower your chest toward the floor, inhaling as you go down and exhaling as you press back up.
Tricep Dips
- Sit on a sturdy chair.
- Supporting yourself with your hands on the seat, slide your feet and hips forward until your bottom is off the chair.
- Bend your elbows and lower your body toward the floor.
Cardio
Cardio exercises are also recommended to burn calories and shed pounds, enhancing the results of your toning routine. This includes activities such as speed walking, jogging, biking, swimming, and aerobics.
It is important to note that results may take time, and consistency is key. Aim to perform these exercises three to four days a week for at least six to eight weeks before your wedding. Additionally, consider incorporating a healthy diet and adequate protein intake to support your fitness journey.
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Diet and exercise plans
Diet
To tone up, it's important to eat a lean diet, so you lose the layer of fat that can cover muscles.
Exercise
There are several exercises you can do to tone your back, and many can be done at home without any equipment. Here are some exercises that target the back and shoulders:
- Lie on your stomach with your arms and legs extended. Inhale as you lift your arms and legs off the floor, arching your back slightly. Hold for 2-3 seconds, then slowly lower your arms and legs. Repeat 10-12 times. On the last rep, kick your arms and legs in a swimming motion for 10 counts.
- Lean against a wall, ensuring your head, upper back, lower back, and butt are all pressed against it. Press the backs of your hands against the wall on either side of your head.
- Sit on the floor and place your hands behind you, with your fingers pointed toward your hips. Extend your legs in front of you with feet flexed. Bend your elbows to 90 degrees, lowering your body closer to the floor, then straighten your arms to engage your triceps.
- While kneeling or standing, reach your arms straight overhead. Alternate pulling down with each arm, squeezing your elbow to your side and pressing back upwards. Repeat for 10-12 reps. Finish by extending your arms overhead and pulling them down together for four counts.
- For a challenge, add a dumbbell to your routine and hold your arms straight in front of you as you hinge forwards and backwards.
For a more intense workout, you can incorporate weights into your routine. Rows, curls, flies, and presses are all good movements for the upper body.
It's also beneficial to focus on your core and glutes. One user recommends yoga for toning the arms, shoulders, back, quads, and core.
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Frequently asked questions
If you're short on time, a simple and effective workout that targets your upper body muscles can be done in less than five minutes, requiring no equipment. For best results, start this workout at least six to eight weeks before your wedding day.
If your wedding dress exposes your arms, shoulders, and back, you may want to focus on exercises that target those areas. Strength training is great for toning your arms, and you can do this with or without weights. Try to focus on exercises that involve two joints, such as upright rows, rather than single-joint exercises like bicep curls. You can also try tricep dips, tricep pushdowns, overhead tricep extensions, and close-grip push-ups.
It's important to remember that your partner wants you to feel confident and look like yourself on your wedding day. Instead of focusing on shedding weight for your wedding, tell yourself that you want to feel confident and powerful in your body. It can also be helpful to reframe your wedding workout as a way to improve your overall health and bond with your partner. For example, you could go for a walk together to get your daily coffee.
