Today begins week three of our five week workout program with SassyFit, and we're feeling stronger, more energetic and finally, not so sore! (During week one, even walking hurt!) It's amazing how quickly results can appear when you learn great exercises and really stick with them.
To help you prepare for your big day, SassyFit owner (and our personal fitness guru) Kelly Singer, has put together some simple but effective arm exercises just for brides that will create strong arms, chests and shoulders- the secret weapons for looking and feeling fabulous in your wedding dress! Her instructions are easy to follow, and she even demonstrated her moves for us so you can see each step in the photos. All you need are some hand weights and you can do these exercises anywhere. Thanks Kelly! Take it away...
Strapless
(Above image from Alvina Valenta)
Strapless dresses are classic and beautiful. These two moves will help you dazzle
in your dress by creating a beautiful back and shapely shoulders.
Row
The bent over row is one of the best exercises to tone your back and shoulders. Stand with legs at a comfortable distance apart (about shoulder width) with a dumbbell in each hand,
palms facing the body. Bend over about 45 degrees, keeping your back straight as you would for a dead
lift or squat. Dumbbells should be kept at about shoulder
width apart. Engage your core, keep your back straight and lift the weights to the
bottom of your rib cage, squeezing your shoulder blades together. Stay bent
over until all repetitions are complete. Do three sets of 20 repetitions. For best
results, use dumbbells that are challenging enough where you can barely eek out
that 20th repetition.
‘L’ Lateral Raises
If
you want to add shape and definition to the “rounded cap” on your shoulders
(your deltoids), look no further than ‘L’ lateral raises! Grab a
dumbbell in each hand and stand with your feet shoulder-width apart. It is
beneficial to stand in front of a mirror to monitor your technique. Hold your
left dumbbell with your palm facing the front of your left thigh and your right
dumbbell facing the outside of your right thigh. Keeping a slight bend in your elbow,
raise both arms up to shoulder level, so if someone were above you looking down,
your arms would be in an ‘L’ shape. Alternate positions on each
side, returning to the starting position in between, and when your arms are up bring your elbows higher than your wrists so that the thumb-side is
lower than your pinky-side. Picture pouring out a glass of water, with the
dumbbell as your cup. This will ensure that extra squeeze in your side
deltoids. Your back should remain straight and your lower body should be stationary.
I recommend using 3-8 lbs dumbbells and completing 3 sets of 15-20 repetitions
on each side.
Halter
(Above image from Jenny Packham)
Strong, toned arms look amazing in a halter cut because the style draws eyes to the symmetry
of your shoulders and biceps.
Shoulder
Press
The
dumbbells should be held at shoulder height with your palms facing out. Next,
push the dumbbells over your head until your arms are almost completely straight
and the dumbbells are touching. At the top of the movement do not lock your
elbows. Slowly lower your dumbbells back to the starting position. Keep
your abs and your lower back tight to support your spine as you push the
dumbbells above your head. I recommend using 8-15 lbs and completing three sets
of 20 repetitions.
Hammer
Curl
The
hammer curl is a variation of the classic biceps curl. This is one of my
favorite arm exercises because they are gentler on your wrists and are more
effective as they keep the tension in your biceps muscles the entire time. Hold two dumbbells and stand straight up with your arms by
your side and your palms facing towards your body. Engage your core and lightly squeeze
your shoulder blades together as you raise your arms until your hands are
almost to your shoulders. Pause at the top of the hammer curl and squeeze your
bicep muscles, then slowly lower back down to the starting position. I
recommend using 8-15 lbs and completing three sets of 20 repetitions.
Asymmetrical
(Above image from Peter Langner)
So
hot right now! A muscular chest and toned triceps will give anyone the confidence
to rock this bold and beautiful dress.
Yoga
push-up
These
are killers and will create muscle definition after only a few days of doing
them! Start in a plank position- place the hands directly below the shoulders
with fingers splayed wide, so all the weight is not on the wrist, but spread
out through the fingers. Keep the knees straight and the heels pressing back,
feet flexed. Gently squeeze your buns and draw your belly button in. Keep the
hips in line with the body and be aware of any sinking. Look forward about 45
degrees. Every part of the body is solid, light and connected. Inhale while
lowering your body and exhale while rising. The elbows should be facing behind
you and your ribcage should glide alongside your arms. Stop when your
elbows are at 90 degrees and hover for 2 seconds. Stay solid throughout
as you push back up to the starting position. If you're doing these for the
first time, lower less than halfway down. As you get stronger your range will
improve. Never land on the ground, and do a modified version on your knees if
needed. Do three sets of 10-20 repetitions (add more reps each week).
Triceps Kickback
The
kickback isolates the triceps so they instantly pop! Hold a dumbbell in each
hand, bend your knees and bend from the hip so your torso is parallel with the
floor. Squeezing your shoulder blades together, bring your shoulders back and
down away from your ears. Point your elbows as high as you can towards the
ceiling while leaving the dumbbell hanging by your ribcage. Slowly extend your
arms until they are straight behind you, in-line with your torso (do not change
the position of your elbow). Pause for a second, then lower back to starting position,
elbows at 90 degrees. Your upper arm and elbow should not move at all during
the entire set. If you can’t do a complete set without moving your upper
arm/elbow, use a lighter dumbbell. I recommend 8-15 lbs dumbbells and three
sets of 20 repetitions.