Create a Defined Frame for your Wedding Dress

As women, we want to look our best on our wedding day. All eyes are on you and your photos are going to last your forever. You don’t want the little bulge of back fat hanging over your dress in your photos right? Follow these easy exercises that can be performed in the comfort of your own home 6 months before your big day to achieve a defined upper body. Your guests and soon to be spouse will all be wondering how you got so buff!

Push-up
I know, the dreaded push-up. But it is honestly the most wonderful exercise for you to achieve strength and definition. You are working your chest, triceps, core and legs all in one exercise. It doesn’t get any better than that! Executing exercises that involve your entire body will eliminate the amount of time you are spending on your workouts; you won’t need to sit there and perform 1 exercise per muscle group.
Execution:

  • Start with your hands slightly wider than shoulder width apart
  • Keep your knees and feet together (if performing from your knees); keep your feet hip width apart (if performing from your toes)
  • Inhale as you lower the chest towards the ground (ensure your forehead is not the first thing to go down; you want to ensure you are keeping your airway open, so find a focal point in front of you)
  • Ensure your elbows are going back as opposed to out. If they are going out, you are placing a lot of strain on your wrist joints which, over time can cause strain and injury.
  • As you push back up, exhale and ensure your belly button is pulled in to prevent the back from swaying.

Wide Row
This exercise will give you that great defined back. Similar to Hilary Swank in Million Dollar Baby, however you would need to incorporate a few more exercises to get her exact back. You are working upper back and biceps with this exercise.
Execution:

  • Stand with your feet hip width apart
  • Bend forward from the hips so your upper body is at a 45 degree angle. Ensure you are also slightly bending the knees as you want to keep the joints soft. Never lock out any joints as this creates bone on bone and can wear down the cartilage over time.
  • Begin with your arms down towards the ground.
  • Exhale and bring shoulder blades towards the midline of your back and pull up until your elbows are in line with your shoulders. (Should stop at a 45 degree angle)
  • Inhale on the down phase

Static Lateral Raise
This is not your typical lateral raise exercise in the sense that you are not starting with the weights by your sides. This exercise will really help define your shoulders and arms giving you that toned look.
Execution:

  • Begin with your feet hip width apart, knees slightly bend and core muscles turned on (pull your belly button in towards your spine and keep your ribs over your hips through the entire execution).
  • Bring your arms up in line with your shoulders. Arms should be straight out with a slight bend in the elbows.
  • Lower one at a time working the deltoids unilaterally. Ensure you are coming all the way down to the side of your thigh and then bringing your arm right back up in line with the shoulder before beginning with the other side.
  • Inhale when the arm comes down; exhale when the arm goes up.
  • Ensure you are not placing your back in any harm by keeping your core muscles engaged throughout the entire exercise.

Things to keep in mind for all exercises

  • Execute 15 repetitions, 2 times.
  • Keep all movements slow and controlled.
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