Strapless :
Targeted toning areas: biceps, triceps, chest (pectorals), shoulders, back
“It’s all about toning the shoulders and arms for this dress silhouette,” Rich said. A bonus to this workout is that it also works the pectoral muscles, which helps create a nice bust line.
Low-intensity: Target your chest area with one to two sets with 10 to 15 reps each set of wide-arm push-ups, modified on knees; for your back, do Pilates swimming; for your shoulders, do triceps kickbacks with resistance bands or weights, side lateral raises with weights or resistance bands, and biceps curls with weights or resistance bands.
High-intensity: Target your chest area with one to two sets of one-minute plyometric wide-arm push-ups with jump clap; for your back, do plank rows with weights; for your shoulders, do triceps dips and military presses. For your biceps, try alternating hammer curls with weights or resistance bands.
Open/Low Back
Targeted toning areas: back, buttocks
“In this sexy silhouette, your back is the star,” Posada said. “Resistance bands and dead lift exercises will not only tone your back, but also firm your buttocks – an important area that is often overlooked when toning up for this type of dress.”
Low-intensity: Do three sets of 10 reps each set of lateral arm stretches, with resistance bands, back crunches on an exercise ball, planks while lifting weights one arm at a time, and dead lifts with a straight back.
High-intensity: Do a 12-minute HIIT routine, with intervals of 30 seconds of exercise and 30 seconds of rest that includes stepping burpees, squat jacks and push-ups. “Swimming is also a great high-intensity workout, but should be done in moderation, so that your back does not get too wide,” Posada said.
High-Slit and Mini Dress
Targeted toning areas: thigh (quadriceps), hamstrings, glutes
This is your opportunity to show off svelte legs. “Your legs are your biggest calorie burner, as they are the largest muscle group,” Zocchi said, “so a good leg workout will not only help you build muscle and define your bum, hamstrings and thighs, but will also help with overall energy expenditure.”
Low-intensity: Do four sets of 10 to 15 reps each set of squats, hamstring curls, stiff-leg dead lifts, leg presses, and lunges.
High-intensity: Challenge yourself by using barbells, dumbbells, or machines at the gym. Resistance bands are also a good option, and can be incorporated into your workouts. Do an entire leg workout using resistance bands with exercise moves such as fire hydrants, lateral band walks, squats-to-lateral leg raises, hip bridges and donkey kicks.
Plunging Neckline
Targeted toning areas: chest (pectorals) and core
To look phenomenal in this dress, you should work your torso, abdomen and chest. “Planks are a great way to look your best in any deep V-neck gown,” Posada said.
Low-intensity: Do three sets of 10 reps each of chest push-ups, planks, simple ab crunches, lateral flexions and twists.
High-intensity: Do a 12-minute HIIT routine of simple burpees, reverse crunches, and pelvic raises with legs extended, with intervals of 30 seconds of exercise and 30 seconds of rest.
Eat Fit
Working out and eating a well-balanced diet go hand-in-hand when it comes to getting fit for your wedding day and life beyond – whether you want to lose weight or gain weight or you like yourself just the way you are.
“Since working out lasts 30 minutes to an hour a day and eating right is an all-day commitment, a good rule to follow is to focus on what you can eat, not what you can’t,” Rich said.
Here are some nutritional tips from Rich, Zocchi and Posada
* Think of healthy eating as simply replacing your food choices with better options for your body, rather than cutting out foods you love.
* Stay hydrated with still water; carbonated water can cause bloating.
* Avoid processed foods. Eat nutrient-dense, whole foods that are good sources of minerals, vitamins, and antioxidants.
* Avoid inflammatory foods like trans fats, refined carbohydrates and artificial sweeteners.
* Eat anti-inflammatory foods, such as nuts (like almonds, walnuts, and pistachios), fruits (like blueberries, blackberries, dark cherries, kiwi and avocado), fatty fish (like salmon and tuna), and easy-to-digest grains (like quinoa and millet).
* Eat cooked and lightly steamed veggies, which are gentler on the digestive system than raw vegetables.
* Add anti-inflammatory spices to your dishes, such as turmeric, cinnamon, ginger and fennel seeds.
* Avoid foods and beverages that can cause bloating, such as alcoholic drinks, beans, legumes and dairy products.
* Avoid refined and raw sugars, including whole cane and brown sugar.
* Don’t get caught up in fad diets that aren’t sustainable. Find healthy foods that you enjoy eating.
* Eat five small meals a day to raise your metabolism.
