Whether you’re the bride, bridesmaid, maid of honour, or a guest to the wedding, you’ll want to look amazing during one of life’s most celebrated milestones. If you ARE the bride, then this article is especially for you! Below are a few steps and suggested exercises to help get you looking your best whether you’re making vows or catching bouquets.
Get your nutrition in check. This is a basic for everyone trying to get on the right track to fitness and health. What we eat manifests itself in the way our body responds: how healthy our organs are, the complexion of our skin, our energy levels and mood swings, etc. Make sure your plate is a colourful one: with fresh veggies to go with your proteins so you give your body the fuel it will need as you start (or get back into) a fitness and workout regimen. Almond Flour Pancakes, eggs, rolled oats, quinoa cakes, ricotta cheese with fruit, greek yogurt—there are numerous food items that make for smarter breakfast and snack choices. If you’re trying to lose body fat, then you’ll have to mind your sugar and simple carb intake. If you’re trying to build muscle, make sure you’re loading up on the right amount of protein. You want to wear a skin-tight dress that needs a flat tummy to pull off the look? Start in the kitchen. Flat abs are made in the kitchen. You want to take it a step further and get defined and toned abs? Read Step 2.
Hit the gym! Get yourself in the cardio and strength training game if you want to show off a better-looking physique (which is really just a bonus to how amazing you’ll feel being in your most optimal condition). Cardio is the fastest and most optimal way to burn off body fat. I’m a believer of fasted cardio because in my experience, it was effective and work pretty quickly in shedding body fat. I recommend a 20-minute cardio exercise first thing in the morning (get on some HIIT action, or run, or bike) on an empty stomach. Make sure to stay hydrated! After your daily round of fasted cardio, be sure to fill your body with a sensible breakfast that doesn’t resemble a hangover cure at some greasy spoon. Sure, bacon and waffles are delicious. But filling your body with sugar and fat right after an intense cardio exercise is asking for trouble.
Lift. Don’t be afraid to go beyond 5-pound dumbbells! Integrate some weights into your core exercises as well to help tone your abs and give your stomach more definition. Time and again women have lamented their fears of turning into She Hulks if they so much as touch a barbell. Ladies, this is NOT possible without the help of performance enhancing supplements. Done naturally, your body simply does not have enough testosterone to grow huge. If anything, incorporating some heavy weights on certain days can do wonders for muscle tone and fat burning. The more muscle you build, the more fat you can burn.
Try the following exercises to help you tone up your body in time for the big day. You can start each day with a good 20 minutes of high-intensity cardio such as interval sprints, jump squats, mountain climbers, and burpees.
Seated Dumbbell Press 3 sets of 12 reps (You can start with 8 lbs if you’ve never done this before and then try going for a heavier set of dumbbells–say 10 lbs on your last set and do about 10 reps)
Lateral Dumbbell Raise 3 sets of 10 to 12 reps (5lbs is a good weight to start with since this tends to be a more challenging shoulder exercise for beginners.
Side Raise to Front Raise Superset 3 sets of 12 reps. Do 6 reps of side raises with the dumbbells and then straight to 6 reps of front raises. For this exercise, you’ll want to keep your elbows locked and arms straight so you can isolate your shoulders.
Reverse Cable Flyes 3 sets of 10 reps. This is a cable machine exercise. Set it to the lightest plate you can do and see if adding another weight plate is still doable while offering resistance. You need it to be weighty but still doable without straining your joints.
Luscious Legs and Glutes
Sumo Dumbbell Squats 3 sets of 12 reps. Using a 15lb dumbbell, assume an elevated sumo stance with each foot on a step bench. Squat down with your chest lifted, back straight, and reach for the dumbbell. Grab the dumbbell and push up to a stand using the heels of your feet. Your weight should not be on your toes.
Barbell Squats 3 sets of 6 to 8 reps. Depending on your level, you can utilise the proper weight to execute these squats. Be sure to consult a personal trainer or get someone to spot you if you’re planning to go heavier than usual. Knee sleeves and lifting belts are useful in preventing injury especially for exercises such as this one. Just like sumo squats, you’ll want to push yourself up from the squat using the heels of your feet. You’ll get stronger hamstrings and quads through this exercise, and a rounder glute.
Weighted Hip Thrust 3 sets of 12 to 15 reps. Take it a step further and do a few sets of single hip thrusts or add weights! Elevate your stable leg on a bench, curl up the other leg or keep it straight, it’s up to you. Your objective is to squeeze the hamstrings and glutes with each thrust, pausing for a second each time you thrust up before going back down again. Stay mindful of your posture so you don’t strain your back or your neck.
Split Squats 3 sets of 12 reps. This is quite a burner when you incorporate dumbbells to your sets. Your back leg propped up on a chair, bench or box, front leg is stable making sure your knee doesn’t go past your toes when you squat, keep your chest lifted, core tight, and back straight. Contract your hamstrings, quads, and glutes with each rep.
V-ups 3 sets of 20 reps. With your legs raised and your upper body shaped like a V, straighten your arms and and tighten your core as you pull you legs in. Make sure to contract/flex your core with each rep.
Russian Twist 3 sets of 10 per side. The starting position is similar to the V-ups. You can use a light dumbbell like a 4 or 5lb
Leg Raise 3 sets of 15 reps. Lay flat on the floor with your legs straight and your arms to your side. Tighten your core as you raise your legs up to a 90-degree angle. Slowly lower it back down to starting position without touching the floor. Pause for a second every time you reach starting position before raising them again.
Plank 3 sets of 45 seconds to 1 -minute hold.
Keep a consistent and regular workout schedule, keep your nutrition in check and make sure to hydrate! You should be looking your best by the time the big celebration day arrives.
If you are still in search of the perfect wedding dress, bridesmaid dress, attending-a-wedding dress, or suit, check out Bridal Boutique Manila. They are located at Unit 2218, 22/F Fort Victoria Tower, 5th street Fort Bonifacio Global City, Taguig.