Today's Bride

A Wedding Workout- Make Sure You’re Looking Your Best in Your Dress


We all want to have a dream body on our wedding day, but the getting there’s not that easy. When it comes to fitting into your wedding dress, we have the perfect workout to make sure your dress is not wearing you.

Whether you fell in love with a strapless dress, a gown with a plunging back, or just want to look good in your bikini on your honeymoon, this workout will shape your muscles creating that sexy, sculpted look you’ve always wanted. But no matter how hard you work out, you can ruin it all in the kitchen. For tips on incorporating a healthy diet into your everyday routine, visit our Losing Weight for your Wedding blog.

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No one wants to wave to their guests and have their underarm jiggle; if you have a vengeance for the flab that lives under your arm, this move is the perfect revenge. Triceps can be one of the hardest muscles to sculpt, so make sure you use a heavy weight for this one.

To do this move, you can either use one heavy weight and hold it with both hands, or hold one lighter weight in each hand. Raising them over your head, keep your elbows close to your ears throughout this exercise to enhance your posture.  Bend your elbows and lower the weights down as if you are touching the weights to the top of your spine. Make sure to squeeze your tricep muscle and use control as you raise it back to the starting position. This counts as one rep.  Work up to 2 sets of 15 reps. You’re trying to make sure you can wave your hands in the air like you just don’t care, not trying to injure yourself. To make this move harder, use two weights and separate your forearms so they are parallel to each other. You’ll have to use more control in your arms and core, working two muscles and burning more calories.


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This move is sure to get your heart pumping and your blood flowing! Besides a balanced diet, cardio is the best way to burn off all those extra calories. Don’t cheat yourself by skipping this move! I know it’s hard, but the end results will be worth it. For motivation, imagine buying yourself a new bikini for your honeymoon. If shopping doesn’t push you to work harder, I don’t know what will.

To do this move, you’ll need a low step box or other suitable platform (like a park bench). Try to find a box that’s at least 14″ off the ground.  As you get stronger, increase the height.  Starting with your feet hip-width apart on the ground, jump up so your feet land on the box gracefully and softly, then step down or jump back down for more intensity.  Be sure that both feet (including heels) land on the box for balance.  Try it for 3 sets of 12 reps. For the ultimate cardio burn, jump for 20 seconds and rest for 10 seconds for a total of 8 times to equal what’s called a Tabata workout – the ultimate interval workout.  If you really want to challenge yourself, you can increase the height of the box, hold weights, or add a squat.


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An exercise ball works best for this exercise, but you can also use a bed or a bench with no arms (though you may need your fiance to hold your legs down). If you use a ball, make sure you’re not just sitting on the ball. The best way to make sure you have the right positioning is to roll the ball forward until your legs are at 90-degrees. Extend your back all the way down so that the top of your spine is touching the ball and then, using your abs, pull yourself up to sitting position. Consider 3 to 5 sets of 10 to 20 reps. This will target your upper abs, lower abs, and back. If you’re using a bed or bench, balance your hips on the edge and hang your entire upper body over the side. Using your fiance as an anchor, pull yourself up so that you’re nose to nose. Kisses as a reward for each sit up are optional.


Down on one knee

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Ok, so you may not have done the actual proposing, but if you want great legs to show off on the dance floor, you’ll have to get down on one knee, too. If you’re like me, you think lunges are the devil’s spawn, but they work every muscle in your leg and they really shape your booty. If you want cellulite- free legs, make sure to add this move to your routine.

When you’re doing lunges, you don’t want your knee to reach over your toes.  Step forward into the lunge making sure your feet are at a distance where you can bend to 90-degrees and still have your knee above your ankle, not toward your toes. Complete 4 sets of 12-15 reps per leg.  To add intensity to this move, hold weights or only come three-fourth’s of the way back up and pulse rather than a fully extending. Your hamstring and glute will have to stay engaged which works them harder.


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This one might be a little bit of a stretch with the play on words, but essentially, it’s a kettle bell swing. Wedding Bells Ring, Kettle Bell Swing…just go with it! If you have a gown with a feature back– intricate appliques, delicate lace, or deep plunge– this move will make sure your back muscles are ready for the spotlight.

If you don’t have a kettle bell, you can use a dumbbell as long as you have a really good grip on it; you don’t want to accidentally slip and throw a 10 pound weight into someone’s face. Picking the kettle bell up, stand up straight with feet a bit wider than hip distance apart. Grab the handle with both hands, keeping palms face down  and arms in front of the body. With a slight bend in your knees, drive the hips back and lower the weight. Then, in a fluid motion, explosively drive the hips forward while swinging the kettle bell no higher than shoulder level, keeping the glutes and core engaged. Try now to shrug your shoulders towards your ears. The motion should come from the hips, not the arms, as the body returns to standing. Lower the weight back down between the legs and keep this swinging motion going for 12 to 15 reps. The most important aspect of this move is engaging the correct muscles and positioning.  Focus on controlling and tightening your back and ab muscles as you swing the bell for best results.


No workout produces immediate results, so make sure you plan enough time to see results (read: don’t start a week before your wedding). Contact some of our vendors to see if they can help get your started with a fitness program designed just for you, or go it alone by adding more calorie crunching moves found on our Pinterest page.  Either way, keep your dress alterations in mind when creating your weight loss plan. You don’t want to lose so much weight that your dress swallows you at your last dress fitting. Weight loss can be tricky, but the key is to be consistent and keep it healthy. And remember: You’re beautiful just the way you are!


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