Strapless, sleeveless, backless, sheer - all of these wedding dress styles have one thing in common - plenty o'skin. That means lots of exposure and tons of attention on one area - your B.A.S, otherwise known as your Back, Arms and Shoulders, because they form the base of your look. With all that attention, chances are you'll want to do a bit of work there so you can feel good and super confident when all eyes are on you as you walk down the aisle.
TRAIN YOUR B.A.S.
Now, regardless of what the catchy infomercials and gadget ads say, it's impossible to spot-reduce any area, let alone your back, arms, and shoulders, because your body is in charge of where it stores body fat. Physiologically, that's just how we're all made. What you absolutely CAN do, however, is spot shape and tone your Back, Arms and Shoulders so you get the results you want. The best way to do that is to use a combo of healthy, lean eating and result-oriented exercise to create lean muscle. That way your body burns the excess body fat you don't want while creating the strong silhouette and lean arms you do want.
And, the good news is, there are plenty of BAS exercises that are quick, effective and super-easy to learn so you can firm up and begin to see results in as fast as a couple of weeks.
YOU CAN'T SPOT REDUCE BUT YOU CAN SPOT TRAIN
Add the exercises below to your exercise routine. Do keep in mind that no matter how good the Fit Move or how much you like it, you'll still need to switch things up periodically. This will help keep your body from getting used to the move so that it stops changing like you want. It'll also help to lessen the chance of an overuse injury.
We'll be sharing more Fit Moves with you here on the blog as a part of our Wedding Arms Series, so stay tuned! In the meantime, get started on your sexy with these strapless-dress moves.
We'll be sharing more Fit Moves with you here on the blog as a part of our Wedding Arms Series, so stay tuned! In the meantime, get started on your sexy with these strapless-dress moves.
LET'S GET TO WORK!
These BAS moves only take about 10 minutes so you can complete the whole thing in 20 minutes with the warm up and cool down, so no excuses, you can do it!
Do this wedding arm workout 3 days per week on non-consecutive days (like Monday, Wednesday and Friday). If you're looking to burn fat, lose weight and slim down your arms, add about 180 minutes of cardio per week as well.
First - warm up for 5 minutes. You can walk, run in place, jump rope, do jumping jacks, high knees - you get the idea. Next, do the following exercises as a circuit, going down the list of exercises 2-3 times. Finish with a cool down and gentle stretching. Optional: add 5 more minutes of jumping rope, jumping jacks, high knees, etc. to help rev your metabolism and burn more body fat. Finish with a cool down and gentle stretching.
PUSHUPS -
What you need: Nothing but your beautiful body.
Main areas worked: arms + shoulders + chest + abs
- Begin on your hands and knees with your hands slightly wider than your shoulders. If possible, straighten your knees and press up into high plank position on your toes. Note: Don't compromise your form! It's perfectly okay to stay on your knees for now. Squeeze your abs in and your tush slightly to help keep your back from sagging.
- Bend your elbows to lower your chest to the ground as one piece, then press back up to complete the rep.
BACK ROW + TRICEPS KICKBACK -
What You Need: hand weights or water bottles
Main areas worked: back of arms + back
- Stand with your feet shoulder-width apart. Sit back and lower yourself into a semi-squat position. Be sure to draw your abs in and gently squeeze your glutes to help support your back. Arms should be hanging towards the floor.
- Bend your elbows to bring your arms up while squeezing your shoulder blades together.
- Keep your elbows up high and straighten your arms behind you.
- Keeping your elbows up behind you, bend them again.
- Lower your arms back towards the ground to complete the rep.
Complete 2-3 sets of 10-12 reps.
LATERAL RAISES
What you need: hand weights or water bottles
Main area worked: shoulders
What you need: hand weights or water bottles
Main area worked: shoulders
- Stand with your feet close together underneath you and your arms down at your sides. Bend forward just slightly at the waist. Be sure to gently squeeze your tush and abs to help support your back.
- Lift your arms straight out to your sides stopping just a little higher than horizontal. Elbows should be slightly bent and your arms should be slightly forward so that you can see your hands out of the corner of your eyes as you look forward. Your thumb should be just slightly higher than your pinkie finger, as pictured. Return your hands back to your sides to complete the rep.
Complete 2-3 sets of 10-12 reps.
BICEPS CURL + OVERHEAD PRESS
What you need: hand weights or water bottles
Main area worked: front of arms + shoulders
What you need: hand weights or water bottles
Main area worked: front of arms + shoulders
- Stand holding weights with your feet underneath you and your arms at your sides.
- Stand with your feet close together underneath you and your and your arms at your sides. Bend your elbows to curl your arms up to your shoulders.
- Press your arms up to the ceiling so that your knuckles face the ceiling (or sky). Be sure to keep your shoulder blades down and your abs pulled gently in to keep your lower back from swaying. Knees are also just slightly bent.
- Bend your elbows to bring arms back down towards your sides then lower your arms down towards the floor to complete the rep.
Complete 2-3 sets of 10-12 reps.
Do be sure to work at your own level and ability. Let us know if you have any questions or what we can do to help you move closer to your Fit Bride goals, beautiful! Here's to getting a little bit better each day!
TO YOUR SUCCESS!
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What's next?
- Getting married this summer or filling a bridesmaid spot yourself? Share the love and share this workout with your wedding party or even better, do it together!
- If you missed our previous PROJECT FIT BRIDE articles on how to get started on your wedding fitness journey -
BRIDAL FITNESS: THE NUMBER ONE THING YOU NEED TO DO TO GET FIT FOR YOUR WEDDING.
BRIDAL FITNESS: WHO'S ON YOUR #TEAMFITBRIDE?
BRIDAL FITNESS: 4 FIT MOVES EVERY BRIDE SHOULD MASTER.
BRIDAL FITNESS: HOW TO EAT LIKE A FIT BRIDE.
BRIDAL FITNESS: 4 FIT MOVES EVERY BRIDE SHOULD MASTER.
BRIDAL FITNESS: HOW TO EAT LIKE A FIT BRIDE.
- Want more help putting together your plan for your Fit Bride journey? Download our new eBook PROJECT FIT BRIDE. We've put together this starter guide to give you more strategies and simple steps you can implement NOW.
- If you need individual guidance creating your own wedding fitness success plan, CONTACT US at Wildfire Fitness to schedule your own brief complimentary phone consultation.
And remember, the sooner you start you bridal fitness countdown, the better!
To your success!
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