Photo Source • Nicole L Hill Pin It
Backless wedding dresses are a fantastic choice for a sexy and classy look on your big day, and will certainly help to make sure you remain the focal point - even throughout the ceremony when all of your guests are seated and looking at your back. Wear your dress with confidence… here are some fantastic exe... read more

Backless wedding dresses are a fantastic choice for a sexy and classy look on your big day, and will certainly help to make sure you remain the focal point – even throughout the ceremony when all of your guests are seated and looking at your back. Wear your dress with confidence… here are some fantastic exercises to help get your back looking well-toned and perfectly sculpted ready to rock your backless dress on your big day!

The chances are that your upper body is going to be on display whether you opt for a strapless dress or a backless dress on your big day, make sure you are able to wear your dress with confidence by using these workouts to help you tone your arms, shoulders and back for a perfect posture in your wedding gown. As little as 15 minutes per day on these exercises can help you tone up and allow you to ooze confidence as you stride down the aisle looking the picture of perfection in your wedding dress.

Shaping up for your Wedding
Photo Source • Nicole L HillPin it
Backless Wedding Dresses
Photo Source • Nicole L HillPin it

According to a number personal trainers, it takes around six weeks to see results from strength-training moves. So, you should aim to begin these exercises no less than six-weeks before your wedding day, but if you can start sooner then you’ll have an even greater chance of having more defined results by the time your big day comes around. Most of these exercises are done with your own body weight, but for a couple of them you will need some light dumbbells weighing between 2 and 8 pounds (or a couple of water bottles will suffice).

For your Shoulders

Front Raise:  Start in a standing position and hold a weight or water bottle in each of your hands with your palms facing backwards. Slowly raise your arms out directly in front of you until they are parallel to the floor and then lower them again.

Lateral Raise:  Hold a weight or water bottle in each of your hands with your palms facing towards your legs. Slowly raise your arms straight out to the sides and then lower them again.

Side Plank
Lie down on your right side with your knees straight. Support your upper body with your right elbow and forearm, and then raise your hips until your body forms a straight line from your ankles up to your shoulders. Hold your weight or water bottle in your free hand, start with it held at your side and then raise your arm to the ceiling, then slowly lower it to your side again. Once you have completed a full set of reps on your right side, switch to your left side and complete another set.

For your Back

One-Arm Row:  In a standing position rest one hand and one of your knees on a bench and hold a weight or water bottle in your free hand. Pull the weight up alongside your chest while keeping your back straight, then relax, switch sides and repeat.

T-Raise:  Lie face down on the floor with your arms out to the sides and then lift your arms, chest, and your legs up two inches off the floor – hold this position for 2 seconds and then relax.

Superman:  Lie face down on the floor with your arms extended out in front of you, then lift your arms, your chest, and your legs up two inches off the floor – hold this position for 2 seconds and then relax.

For your Arms

Triceps Extension:  Stand up straight with a weight in each hand and your arms down at your side. Bend and lift your elbows up behind you, and with your elbows kept back, extend your arms out behind you until they’re straight and then lower them again.

Triceps Dip:  Get a sturdy chair and sit in, place your hands on the front of the seat to support yourself, slide your feet and hips forward until your butt is off of the chair and then bend your elbows and lower your butt towards the floor, then straighten your arms and repeat.

Biceps Curl:  Stand up straight with a weight in each of your hands and your arms down at your side with your palms facing forward. Raise the weights up to shoulders (with your elbows bending) and then lower them.

If you need any help or further guidance completing any of the moves above then check out the videos on YouTube, there are some great videos on there that will walk you through each of the exercises above and have you looking fabulous in your backless wedding dress.

You should aim to complete 1 to 3 sets of 10 to 12 reps (you can add more reps to each set as you get stronger) for each of the above exercises. If you can find time to fit your workout in 3-4 times per week then you will see some great results by the time your wedding day comes around. Don’t over-do the exercise though, the last thing you want is to obtain an injury and not be able to workout at all on the run up to your wedding, or even-worse, still be injured on your wedding day! Make sure you always have a day of rest the day following a workout day.

{All of the images were taken by Nicole L Hill for the Katie May bridal collection.}

 

Lou Pierson runs the Backless Wedding Dresses blog, where she blogs about everything to do with wedding dresses; from how to pick the perfect wedding dress, to the latest in wedding dress styles and variations, through to exercises that will ensure you look your absolute best in your wedding dress on your big day. Lou regularly updates her blog with guides and inspirational posts to help you with all of the difficult decisions that come about when you’re on the hunt for your wedding dress. You can connect with Lou on Google+.

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