Your wedding is fast approaching. You are getting everything lined up for that big day. The one thing you do not want to forget is to make sure your body is in top shape. You want to look fabulous on your wedding day and here is a routine that will help you do that. The best thing about it is you can do it all at home with very little equipment. This routine will target all those trouble spots so you will feel confidant and beautiful on your big day!
The routine is going to look like this, 5 exercises done in a circuit for 3 sets of 12 repetitions. Do it 3 times a week and you should see some big changes in how you look and feel when your wedding day arrives. You will be hitting the back, arms, legs, hips and abs with these simple yet effective exercises using dumbbells and your own bodyweight.
The first exercise will be a plie squat and lift. For this one, pick up a dumbbell and take a wide stance with your toes pointing slightly out to your side. Hold the dumbbell with both hands straight down in front of you. With your chest up and shoulders pulled back squat down towards the floor keeping your weight concentrated on your heels. You should feel your quads working. glutes workout As you come up you want to squeeze your glutes while keeping your arms fully extended as you lift the dumbbell straight out in front of you until it reaches shoulder level. In this part of the movement you should really feel your shoulders working. Repeat 12 times before moving on to the next exercise.
Next we have an abdominal twist and lift. Here you need to pick up a dumbbell and take a seated position on the floor with your knees bent and feet on the floor in front of you. The dumbbell should be held with both hands at about chest level. This one will work the abs as well as the arms. First you will want to tighten up your abs and slightly lower your upper body down towards the floor, stopping about half way. Then slowly rotate your upper body to the right, then to the left and finally back to the center. To complete the repetition bring yourself back to the upright seated position. Repeat for 12 reps before moving to the next exercise.
The third exercise is the one leg forward bend and row. Again pick up a dumbbell in one hand and stand upright with your opposite leg off the ground. With your knee slightly bent bend forward from the hips and extend your other leg back. You should keep your back straight, core tight and your arm with the dumbbell extended straight down towards the floor. When your upper body is parallel to the floor begin to pull the dumbbell up along your side in a rowing motion. When your arm reaches your side squeeze your shoulder blade in toward your spine. Then lower the weight and return to the standing position to complete the exercise. This will work your arms, back and legs. Again do 12 repetitions before going to the next movement.
Hip raises will be the next exercise. This one really targets the glutes, thighs, and core muscles. Lie on your back with knees bent and feet flat on the floor with your arms at your sides. With your weight on your heels lift your hips up off the floor, by squeezing your glutes, until your body is in a straight line between your knees and shoulders. Pause for a second, you should feel your glutes, thighs and core working. Finally, lower your hips back down to the floor. Repeat again for 12 repetitions making sure to move slowly through the movement for maximum effectiveness.
The fifth and final exercise is the core plank. Lie down on the floor and place your forearms on the ground with your hands together right near your chin. Then push yourself up off the ground onto your forearms so your body is parallel to the floor in a plank position. You can either go up onto your toes or keep your knees touching the ground if going to your toes is too difficult. This will place you in a push-up like position except you will be on your forearms instead of your hands. Hold for a count of 5, keeping your core as well as your glutes tight. Lower and repeat for 12 reps.
That's it! Three sets of those 5 exercises and you will see your body start firming up in no time. This simple yet effective workout is sure to make a big difference in how you look on your wedding day!
rahul