A Fitness Routine for Brides

by Marta
Save to Stuff I Love!

Special to OneWed from Bally Total Fitness expert David Van Daff

Your wedding is a great excuse to get in shape and start thinking about how you and your fiance can create a healthy lifestyle for yourselves, and your future family. But let's face it, the wedding day is approaching and right now, your main concern is how to look great in that dress!

If you're looking for a great plan that will help jump start your motivation, by focusing on the parts of your body visible in a floor-length wedding dress, check out this routine.

What you’ll need at a gym or at home: Dumbbells (or substitute for resistance tubing, medicine balls or even milk jugs and soup cans).

Routine:
Perform one set of each exercise for 12-15 repetitions
Take 30-45 seconds rest in between sets
Will take roughly 25 minutes to complete
Take 48 hours off between workouts

Shoulders:
Lateral Raise
1. Stand straight with knees slightly bent and feet shoulder-width apart.
2. Hold dumbbells / weights in each hand with arms down by your side and elbows slightly bent.
3. Raise the dumbbells / weights out to your sides until they reach shoulder height to form a T-shape.
4. Pause, reverse the motion and return to starting position.
Front Raise
1. Stand with feet shoulder-width apart and knees slightly bent.
2. Hold dumbbells / weights with both hands with arms extended downwards at near full extension.
3. Raise the dumbbells / weights directly in front of you keeping the arms at near full extension until the dumbbells / weights are at shoulder level.
4. Pause, reverse the motion and return to starting position.

Triceps:
Kick Back
1. Place your right knee onto a flat bench / surface.
2. Lean over and position your right hand onto the same flat bench / surface.
3. Grasp a dumbbell / weight with your left hand using an overhand grip
4. Keeping your elbow tucked close to your side at a 90 degree angle, slowly raise the dumbbell / weights until your arm is at near full extension.
5. Pause, reverse the motion and return to starting position.
6. Alternate arms and repeat.
* Keep your back and shoulders straight throughout the movement.

Dip
1. Sit on the edge of a bench / chair and grasp the edges on each side.
2. Extend the legs, bend at the knees and place both heels on the floor.
3. Slowly raise the hips up and slightly forward from the bench.
4. Lower the hips toward the floor keeping the elbows straight back while they bend.
5. Slowly rise back up to starting position.

Biceps:
Hammer Curl
1. Stand upright with a slight bend in the knees.
2. Hold dumbbells / weights in each hand with a neutral grip (palms facing each other).
3. Flex the forearms toward the shoulders until the dumbbells / weights nearly touch the shoulders.
4. Pause, reverse the motion and return to starting position.
* Keep the back straight and the core engaged throughout the movement.
* Do not swing the upper arms.

Biceps Curl
1. Stand upright with a slight bend in the knees.
2. Hold dumbbells / weights in each hand with the palms facing up.
3. Slowly flex the forearms toward the shoulders until the dumbbells / weights nearly touch the shoulders.
4. Pause, reverse the motion and return to starting position.
* Keep the back straight and core engaged throughout the movement.
* Do not swing the upper arms.

Core:
Roll Up
1. Lie back on a mat so the lower back is pressed to the floor and legs extended.
2. Extend both arms above the head with palms facing each other.
3. Keeping your arms extended and leading the motion, slowly lift the shoulders and bend your head toward your chest.
4. Continue rolling forward until your fingers are reaching toward your toes.

Plank
1. Lie face down on a mat with hands positioned slightly wider than shoulder level.
2. Push the body upward until the arms are at near full extension (push-up position).
3. Pause, and hold this position for as long as it is tolerable.
* Don't let the body sag in the middle.

Workout Tips
1. Always warm up before engaging in exercise. A warm up is a light cardiovascular exercise performed for 5-10 minutes at a level just prior to perspiration.
2. The best cardiovascular exercise is the one you enjoy. Choose a safe activity that you are likely to participate in on a regular basis.
3. Avoid dehydration by drinking plenty of fluids before, during and after exercise.
4. To avoid soreness and injury, choose a weight that will allow you to comfortably perform 12-15 repetitions.
5. Avoid holding your breath during resistance exercises. Always maintain a normal breathing pattern.
6. Avoid excessive hand gripping during resistance exercises. This may elicit a high blood pressure response to lifting.
7. Perform exercises at a controlled rate with proper technique.
8. Stop exercising in the event of pain, dizziness or unusual shortness of breath.
9. Rest each muscle group 48 – 72 hours between workouts. Overtraining a muscle increases the risk of injury and can be counterproductive.
10. Vary cardiovascular activities to decrease muscle overuse and boredom.

General Health Tips
Ø Eyes On The Prize - cut your sweets intake by half until the big day and then reward yourself with wedding cake…you’ve earned it.
Ø Avoid White Until You’re Wearing It – eliminate whole dairy, rice and white bread until you don the dress.
Ø Green Means Lean – leafy greens are vitamin-rich and calorie-poor so fill up your plate with your new favorite color. Also, green tea is a natural source of caffeine and anti-oxidants so brew a daily cup.

Start your wedding workout now – visit www.ballyfitness.com to download a free 7-day guest pass.