You've chosen the perfect man. The wedding date is set. You've found the dress of your dreams, but are you prepared for the commitment? It promises to be intense, demanding and ongoing - fraught with some predictable ups and downs. There will be times you'll want to throw in the towel but, if you are truly ready for commitment, it's worth the effort.
Target: shoulders. Exercise: shoulder press. See above.
Target: arms. Exercise: push-up. Begin in a push-up position, with hands and toes on floor in front of a step/stair. Place hands on step, fingers facing forward. Tighten abs and lower upper body and hips until face is about 1 inch from step. Straighten arms to push up to starting position. Make it easier by supporting your weight on your knees rather than toes.
Low-cut or sweetheart neckline dress style. Focus on chest, arms.
Target: chest. Exercise: dumbbell chest press. From a seated position on a large ball, slowly walk out until head and shoulders are supported by the ball. Your feet should be slightly farther than hip-width apart with knees bent. With dumbbells at 90-degree angle at your elbow, palms facing away from your body extend both arms up and in slowly above your chest, until the dumbbells meet. Slowly lower arms to the starting position.
Target: arms. Exercise: triceps dip. Sit on a chair or step. Grasp front edge of chair near thighs. Walk feet forward until hips are slightly bent, legs straight, arms extended. Bend elbows about 90 degrees and lower hips toward the floor. Press up until elbows are straight, but not locked, keeping weight on heels.
Form-fitting or sheath dress style. Focus on arms, abs, body composition.
Target: arms. Exercise: triceps dip. See above.
Target: abs. Exercise: crunches. Balance your lower back on a large ball with knees bent and feet firm and stable on floor. Cross your arms over your chest. Crunch forward, using your abs, to a 45-degree angle to the ball. Lower back to starting position. Keep space between chin and chest so your spine stays in a neutral position.
Target: body composition. Exercise: high-quality nutrition. Eat nutrient-dense foods. Use a food guide to monitor calories. To lose weight you must expend more calories than you consume. Don't starve yourself. Meals should consist of good sources of lean protein, whole grains, fresh fruits and vegetables. Stay away from processed carbs and sweets of any kind. Eliminate all soft drinks and drink plenty of water.
If you are still unsure how to train these muscle groups, a personal trainer can be a smart decision considering your busy schedule. They will motivate you and make the most of your training sessions based on your goals.
If you commit to consistent exercise and healthy eating, you will look and feel radiant as you walk down the aisle on your magical day. Furthermore, as these tips become time-honored habits, you'll easily retain the same fabulous physique for future wedding anniversaries.
Cindy Boggs, fitness consultant, author and Activate America director, has been an ACE-certified coordinator/instructor since 1989. Send your questions about fitness, training or health to YMCA of Kanawha Valley, 100 YMCA Drive, Charleston, WV 25311, or e-mail cindys...@aol.com. Look for her fitness advice book, "CindySays ... You Can Find Health in Your Hectic World" on her Web site www.cindysays.com or contact the YMCA at 340-3527.
You've chosen the perfect man. The wedding date is set. You've found the dress of your dreams, but are you prepared for the commitment? It promises to be intense, demanding and ongoing - fraught with some predictable ups and downs. There will be times you'll want to throw in the towel but, if you are truly ready for commitment, it's worth the effort.
No, I'm not talking about marriage vows. I'm talking about your pledge to premarital workouts so you'll look and feel your best as you walk down the aisle on your wedding day. Keep in mind that long after your momentous day, the food, flowers, cake and entertainment will be just a vague memory. On the other hand, your photograph on the mantel will be a reminder forever.
So what should a premarital workout consist of? Whether or not you have weight to lose, a nutritious eating plan, cardiovascular exercise and strength training will be key in achieving the look you desire. If you need to shed pounds, your weight-loss goal should be no more than an average of 2 pounds a week. More will steal much-needed energy and rob your body of beautiful lean muscle, leaving you looking like a sickly bride in your wedding photographs.
While the style of your wedding gown will dictate your strength-training focus, remember you can't spot-reduce - but you can spot-strengthen. This training should target the area of your body your dress draws attention to and highlights. For example, if you are wearing a strapless gown, you should be targeting your shoulders and arm muscles.
But first, choose a gown that reveals your best features. If you are unsure, seek the advice of a wedding fashion consultant to help determine the style that will flatter your natural physique. You cannot expect to change your body shape completely, no matter how much time you have before the wedding.
Here are four main bridal gown styles and their targeted training areas. Start with one set of 12 repetitions and progress gradually to 2 to 3 sets for all exercises. If weights are involved, choose weights that fatigue your targeted muscle area after 12 repetitions. The 12th repetition should be the last one you can do with proper form. If you cannot perform 12 without pain or major struggle, the weight is too heavy. If you can continue easily past 12, the weight is too light. You should feel challenged but not fearful of injury. Exhale on the exertions.
Open back or halter dress style. Focus on upper and lower back and shoulders.
Target: lower back. Exercise: back extension. Lie facedown with large ball under your hips. On toes or knees and with hands crossed at the chest, slowly roll down the ball. Lift your chest off the ball, bringing your shoulders up until your body is in a straight line.Target: upper back. Exercise: reverse fly. Place your body on large ball at your core with legs straight and toes on the floor. Hold dumbbells in each hand. Raise your arms to your side, bringing the dumbbells up to shoulder level height. Keep your arms as straight as possible without locking elbows. Lower slowly to starting position.Target: upper back. Exercise: seated row. Sit on a low bench with knees slightly bent, feet hip-width apart. Keep back straight, abs in, heels on the floor. Loop resistance tube around the soles of the feet, then cross the ends/handles over shins so right hand holds left handle and left hand holds right handle, palms facing down. Pull hands toward chest so elbows and fists are at or near shoulder level, pinching shoulder blades together at the end of the movement. Slowly lower to starting position.Target: shoulders. Exercise: shoulder press. Sit on the end of a bench. Hold dumbbells in each hand. Hold weights with palms facing out and elbows at 90 degrees, palms at shoulder level. Push weights overhead until arms are straight and in line with shoulders. Don't lock elbows completely. Return to starting position.Strapless or arm-baring dress style. Focus on shoulders, arms.
Target: shoulders. Exercise: shoulder press. See above.Target: arms. Exercise: push-up. Begin in a push-up position, with hands and toes on floor in front of a step/stair. Place hands on step, fingers facing forward. Tighten abs and lower upper body and hips until face is about 1 inch from step. Straighten arms to push up to starting position. Make it easier by supporting your weight on your knees rather than toes.Low-cut or sweetheart neckline dress style. Focus on chest, arms.
Target: chest. Exercise: dumbbell chest press. From a seated position on a large ball, slowly walk out until head and shoulders are supported by the ball. Your feet should be slightly farther than hip-width apart with knees bent. With dumbbells at 90-degree angle at your elbow, palms facing away from your body extend both arms up and in slowly above your chest, until the dumbbells meet. Slowly lower arms to the starting position.Target: arms. Exercise: triceps dip. Sit on a chair or step. Grasp front edge of chair near thighs. Walk feet forward until hips are slightly bent, legs straight, arms extended. Bend elbows about 90 degrees and lower hips toward the floor. Press up until elbows are straight, but not locked, keeping weight on heels.Form-fitting or sheath dress style. Focus on arms, abs, body composition.
Target: arms. Exercise: triceps dip. See above.Target: abs. Exercise: crunches. Balance your lower back on a large ball with knees bent and feet firm and stable on floor. Cross your arms over your chest. Crunch forward, using your abs, to a 45-degree angle to the ball. Lower back to starting position. Keep space between chin and chest so your spine stays in a neutral position.Target: body composition. Exercise: high-quality nutrition. Eat nutrient-dense foods. Use a food guide to monitor calories. To lose weight you must expend more calories than you consume. Don't starve yourself. Meals should consist of good sources of lean protein, whole grains, fresh fruits and vegetables. Stay away from processed carbs and sweets of any kind. Eliminate all soft drinks and drink plenty of water.If you are still unsure how to train these muscle groups, a personal trainer can be a smart decision considering your busy schedule. They will motivate you and make the most of your training sessions based on your goals.
If you commit to consistent exercise and healthy eating, you will look and feel radiant as you walk down the aisle on your magical day. Furthermore, as these tips become time-honored habits, you'll easily retain the same fabulous physique for future wedding anniversaries.
Cindy Boggs, fitness consultant, author and Activate America director, has been an ACE-certified coordinator/instructor since 1989. Send your questions about fitness, training or health to YMCA of Kanawha Valley, 100 YMCA Drive, Charleston, WV 25311, or e-mail cindys...@aol.com. Look for her fitness advice book, "CindySays ... You Can Find Health in Your Hectic World" on her Web site www.cindysays.com or contact the YMCA at 340-3527.
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