If you’re like most summer brides opting for sleeveless or backless dresses, chances are you hope to make your arms an added focal point of the wedding day photos.
Instead of relying on dim lighting or strategic poses to flatter your upper body, Try these workout combinations to get flawless looking arms and pose with confidence in your gorgeous gown.. Bridesmaids, you’re going to want to get in on this as well!
Mixing and matching these upper-body moves three times a week with 20 minutes of heart pumping cardio, will get you sleeveless, backless, and strapless by your wedding day! With a set of dumbbells, resistance bands or water jugs, do as many reps as you can for one minute, then move on to the next exercise. Rest a maximum of 60-seconds between rounds, then go again! What will you do when the burn kicks in? Imagine yourself in that dress and keep going!
Superset 1 – Define those shoulders
Seated shoulder press – Sitting straight on the edge of a solid chair or bench, engage your midsection while holding the weights to the side of your head at shoulder width. Push your arms straight into the air and bring them back down slowly.
Incline push ups – Placing your hands on a bench with feet on the ground, begin in a hand plank position and ensure your body is in a straight line with your shoulders over your wrists. Bend the elbows and bring your chest towards the bench slowly while keeping your core engaged. Press back up into full plank position and repeat.
Superset 2 – Open back dress, yes please!
Bent over back row – In a seated position, bend forward at the hips, with the chest parallel to your thighs and hold the dumbbells near your feet. Try keeping your back as straight as possible as you pull your elbows up to your sides, then return arms down to a stretched out position.
Superwoman – Lying face down on floor with chin to the ground, outstretch your legs with ankles touching and straighten your arms above your head with palms resting on the floor. Engage your glutes, back and shoulders as you slowly raise your arms and legs a few inches from the ground. Pause a few seconds at the top of the movement, then return to starting position.
Superset 3 – Bra overhang? No thanks!
Chest flye – Lying face up on a mat or bench, bend your knees with feet planted on the ground and grab a set of hand weights. With your arms straight up and aligned with your chest, lower them to the side as if you are opening up for a large bear hug then slowly return when they are close to the ground. Even if you feel resistance, you’ve got a goal to reach, and gravity’s got nothing on you!
Wide arm push up – Starting in a hand plank position, place your arms slightly wider than shoulder width at your chest level. As you bend your elbows to lower your body to the ground, keep your core engaged, forming a straight line from your neck to your ankles. Don’t hesitate to do this on your knees, or standing with hands against a wall and feet a few feet away. Push ups have many variations, and they all work beautifully to tighten and tone.
Superset 4 – Arm jiggle be gone
Tricep dips – Sitting on the edge of a stable chair or bench, place your hands beside you with your feet in front and shoulder width apart. Keeping your back straight and your tailbone close to the bench, slowly lower yourself down towards the floor until your arms are at 90 degrees. Raise yourself back to starting position, and repeat.
Standing bicep curl – Standing tall with a weight in each hand, position arms about one inch away from your body at your sides and rotate your palms to face forward. Keeping your upper arms stable, exhale and contract at the elbows giving your biceps a little squeeze at the top of the movement. These guns are going to look fabulous holding a glass of champagne.