For You Spring Brides...

Maybe you’re in the beginning stages of dress shopping or maybe you’ve already narrowed it down to a certain cut or style. There’s a lot to think about when it comes to picking a dress that fits your style- not to mention your body, no bride wants to have their fingers crossed when they go to that final fitting. Let’s make it easy by breaking down the general shapes that most wedding gowns fall under, which body types they flatter the most, and how to tailor your workout routine to make sure you look your best in the dress that you’ve already bought. Here are some common wedding dress styles and appropriate exercises that target the areas of your body that will be most prominent according to the style of wedding dress you have selected!

Dress Style: Ball Gown – necklines and sleeves vary, accentuates your core

Exercise – abdominal crunches

1. Lie on your back and place your feet on a wall so that your knees and hips are bent at 90-degree angles. Tighten your abdominal muscles.
2. Raise your head and shoulders off the floor. To avoid straining your neck, cross your  arms on your chest rather than locking them behind your head. Hold for three deep breaths.
3. Return to the start position and repeat.

Dress style: Trumpet/Mermaid – accentuates your butt, thighs, and hips

Exercise – squats

1. Stand with feet hip-width apart and, for added intensity, hold weights at shoulder level or at your sides.
2. Bend the knees, and lower into a squat, keeping the knees behind the toes.  Imagine that you’re sticking your butt out behind you, but keep the torso upright and contracted.
3. Press into the heels to stand up.
4. Repeat for 2-3 sets of 8-16 reps

Dress style: Midcalf/Ballerina – forgiving on thighs and hips, accentuates your legs + calves

Exercise – chair squat
This is a great exercises for toning legs and calves. It is easy to do and it is not necessary to purchase expensive equipment, all you need is a chair!

1. Place a chair just behind you and stand in front of it with feet about hip- or shoulder-width apart.
2. Contract the abs and keep them tight as you bend the knees and slowly squat towards the chair.
3. Keep the knees behind the toes as you sit down on the chair for a few seconds.
4. Contract the glutes and hamstrings to lift up out of the chair and begin extending the legs.
5. Fully extend the legs until you’re back to standing position.
6. Repeat this for 1-3 sets of 10-16 repetitions.
7. To progress, squat down until you’re just hovering over the chair, but not sitting all the way down.
8. Make sure to keep your knees in line with your toes.

Dress Style: A-line/Princess-forgiving on bottom half accentuates bodice and core

Exercise – Bicycle

1. Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head.
2. Bring knees to a 45- degree angle and slowly mimic a bicycle pedal motion.
3. Touch your left elbow to your right knee and your right elbow to your left knee.
4. Lie on the floor interlock your fingers and place your hands behind your head.
5. Bring knees towards the chest and lift the shoulder blades off the floor while neck remains flat on the floor.
6. Straighten the left leg while simultaneously turn the upper body to the left, taking the right elbow towards the left knee.
7. Switch sides, bringing the right elbow towards the right knee.
8. Continue alternating sides for 1-4 sets of 14-16 repetitions.

Dress Style: Empire – forgiving on abs, accentuates the chest and shoulders

Exercise – chest and shoulders

1. Lie on your back and hold the weights (between 5 and 8 lbs) with your palms facing upward, and your arms outstretched to each side.
2. With your elbows bent, lift your arms above chest until your hands are almost touching. And repeat 10-12 repetitions.

Dress Style: Strapless/low back – accentuates your chest and shoulders

Exercises – lateral pull downs
Although the lateral pull down requires a specific machine which can be found at any gym.  “Lat” pull downs are great for working out the upper back muscle like the posterior deltoid.

1. Sit straight on a bench facing the tower and hold the bar with a broad, overhand grip. Keeping your back straight, pull the lat to your chest.
2. Touch the lat to your chest and hold it for two seconds while pinching your shoulder blades together.
3. Keep the tension, move the bar back to the original position. Do three sets of eight to twelve repetitions.

GOOD LUCK LADIES!