Getting in shape for your wedding can be a daunting task. Whether you’re looking to lose weight, tone up, or just feel more confident, incorporating a solid workout with the right fitness moves into your routine can make all the difference.
Amanda Place, award winning personal trainer and founder of Sculptrition (www.sculptrition.com) has devised a workout including five moves that are timeless favourites because of the multiple muscles they target and quick results they can produce. The best part is that this workout requires no equipment and can be done even if you’re an exercise beginner. All you need is your bodyweight and some energy. Each move should be completed for three sets but if you’re short on time, do one set of each to make it a eight-minute blast.
Time: 25 minutes Equipment: None
Squats Squats target the muscles of the legs, including the quadriceps, hamstrings, and glutes, which will help keep you dancing and moving gracefully throughout the wedding day.
1.Stand with your feet slightly wider than shoulder-width apart, with your toes pointing forward or slightly outward. Engage your core and keep your chest up, as you begin to bend your knees and lower your hips back and down, as if you're sitting back into a chair. As you squat down, keep your weight on your heels and make sure your knees are tracking over your toes.
2.Lower yourself until your thighs are parallel to the ground or lower, and your knees are bent at a 90-degree angle. Push through your heels to stand back up, straightening your legs and returning to the starting position. Repeat for three sets of 10 reps.
Stationary Lunges Lunges also hit all the leg muscles while increasing calorie burn, which can aid in your weight loss or maintenance goals leading up to the wedding.
1.Place your hands on your hips and stand tall with your feet hip-width apart. Take a big step forward with your right foot, keeping your left foot in place. Shift your weight forward onto your right foot and lower your body down towards the ground, bending your right knee until your thigh is parallel to the floor. Your left knee should be hovering just above the ground.
2.Keep your chest up and your core engaged as you lower your body down into the lunge position. Push yourself back up to the starting position by straightening your right leg. Repeat for three sets of 10 reps on each leg.
Modified Press Ups Press ups are a great compound move that strengthens the chest, shoulders, triceps, and upper back. Doing these will perk up your bust line and prevent slouched looks in your wedding photos.
1.Start on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. Keep your hands firmly on the ground and move your feet back until your body forms a straight line from your head to your knees.
2.Engage your core muscles and keep your back flat as you lower your body towards the ground by bending your elbows. When your chest is about an inch away from the ground, push yourself back up to the starting position by straightening your elbows. Repeat for three sets of 10 reps.
Floor Triceps Dips Triceps dips target the triceps, the muscles at the back of the upper arms. This is a go-to move for quickly toning and defining your arms.
1.Sit on the floor with your legs straight out in front of you, and your hands placed behind your hips with fingers pointing forward. Lift your hips off the floor and walk your feet forward until your knees are bent at a 90-degree angle, and your thighs are parallel to the floor.
2.Lower your body towards the floor by bending your elbows and keeping them close to your body, while maintaining a straight back and a neutral spine. Once your elbows reach a 90-degree angle, push back up with your triceps to return to the starting position. Repeat for 3 sets of 10 reps.
Planks Planks target the abdominal muscles, including the rectus abdominis, obliques, and transverse abdominis. Working them help create a toned and defined midsection, making you feel more confident in your dress.
1.Start by getting into a press up position with your hands shoulder-width apart and your feet hip-width apart. Lower your knees to the ground so that your weight is supported by your hands and knees.
2.Engage your core muscles and keep your back flat as you hold. Release by slowly lowering the rest of your body to the ground. Repeat for three sets of 30 seconds.
Amanda Place is an award-winning fitness coach and founder of Sculptrition. You can sign up for free wedding prep fitness tips via her website.