Thursday, January 26 2017
The Game Plan
Circuit training is an efficient way to fit it all in for the busy bride. Perform each exercise for 30 to 60 seconds with minimal rest in between to maximize time. While quick is the motto, moving slowly and with control is important to keep muscles under tension. Repeat these seven exercises three times with a two- to three-minute cardio interval between each round to facilitate a 30-minute toning session.
Cardio intervals can be jumping jacks, a jog, a fast walk or an interval on a machine, if available.
Shoulder Raises With Range of Motion
The best way to make the arms look slim and toned is to build the upper portion—the deltoids—creating a nice curve. Instead of the traditional up and down through frontal plane, hold the arms up the whole time and move in the transverse plane. Weights are optional because gravity provides resistance in this version of deltoid work.
Triceps Extensions With a Twist
Nobody wants the backs of their arms dangling down when raising a glass of champagne to toast. Train all three triceps heads to maximize a toned look.
Bicep Curls in a Circle
Everybody sees this muscle because it’s front and center. Get more out of the exercise by expanding the range of motion.
Prone Plank Plus a Bonus
There’s not much room for wardrobe changes once the final fitting is finished. This exercise targets both the abdominals and the glutes in an isometric hold.
Side Plank Hip Lift
Many arms land up around the waist with hugs from family and friends. Strengthen those sides and distract the mind by adding a slow pulsing motion.
Squat and Rotate
Regardless of what music is played, people seem to find their way into low dance moves at weddings. Prepare the legs for the boogey by adding rotation. Adding rotation works a larger variety of leg muscles than just traveling up and down.
Calf Raises at Angles
Wearing high heels is almost inevitable for every bride to be, so it’s important to prep the feet and ankles for a long night of tip-toe walking. Change angles to account for the many muscles in the lower leg that work hard balancing on a skinny base of support.
Teaching a bride about posture and breathing will help her carry her strong body through the event with more ease. She’ll appreciate having the skills needed to stand tall throughout her big day and find mindfulness amongst all the excitement.
Beverly Hosford Contributor