Yup, you guessed it, I’m talking about the part of the body most girls love to hate, Bingo wings.

Here at Rock My Wedding we know that getting into shape can be a massive weight (get it?!) on a Brides mind and whether you’re a svelte size 8 or at the far curvier end of the spectrum, who doesn’t want to look their best on Wedding day?

Now let me be clear, (ahem, *stern voice*). We are NOT here to tell you to lose weight. Oh no. The message here is far more along the lines of love the skin you’re in, but as we are all about making the best of what you’ve got and making you feel fabulous on your wedding day then read on for my tips on getting wedding day toned.

For those ladies looking for weight loss tips (and I will be controversial and brutally honest here… your newly toned muscles will only be able to shine if they aren’t too thickly covered in the post Christmas blubber,) then the only method of weight loss I can recommend is Weight Watchers. It isn’t something I did pre-wedding, but it is something I did post university – 6 years of a bl*ody good time takes it’s toll on a gal, and thank God I acted fast 3 years in!

Now that’s enough of that nasty subject .

Over the rest of the week you can expect to see a mini exercise program that I followed in the run up to my big day. Today we will cover arms then we have 2 more on legs/bums and finally, tums. I used mostly free weights in the gym, but where possible I will try and offer a gym free alternative for those of you saving the pennies for wedding day pieces of pretty.

And here’s the disclaimer. Rock My Wedding accepts no responsibility for any injuries sustained whilst trying to do these exercises. If you have any relevant health conditions please see your doctor before embarking upon an exercise regime and if it hurts when you attempt any of these exercises, stop and rest. (Thats a ‘bad’ hurt as opposed to the ‘good’ hurt I want you all to feel after doing these that says it’s working. And we accept full responsibility for any fabulous results you may achieve .)

The Rules

Ok, so I would be lying if I said this wasn’t going to take a bit of hard work. If you want to see results you need to be exercising 3 times a week and if you want to lose weight too then you will have to modify your diet one way or another.

Plan your week so you spend each one of the 3 sessions focusing on a muscle group, ie arms Monday, legs Wednesday and tums Friday. If you have a problem area, or one that positively strikes fear into your heart when you think about THE dress (this was arms for me – the only bit really on show) then try and do a bit of this every time you are there. So for example, you might do a full arms work out on Monday, legs on Wednesday with a set of tricep dips and bicep curls thrown in and tums on Friday with a set of lateral raises and Schwarzenegger specials on top. (Yes, as in Arnie, and no, you won’t end up looking like him!)

Exercise 1 – The lateral raise

I should start by saying, I am all about maximum result for minimum effort, and for that reason I recommend you do most exercises on the exercise ball, also known as a swiss ball. If you don’t have one, and they can be purchased for less than a fiver if you have the storage space, you can do it just as well standing on your own 2 feet, feet hips width apart. The swiss ball adds an extra dimension by ensuring your work your core when you are subconsciously trying not to fall off the ball.

1. Find a mirror so you can always check your form. Form (or ‘technique’ – the way you do the exercise,) is key to achieving results; There’s no point doing it badly. Find some free weights. Again these can be purchased for home use, or found in your gym. They need to feel heavy or they won’t do anything! As a rough guide if you have never used free weights before, maybe start with a 2kg weight in each hand. I use a 3kg weight and if you’re getting a bit panicky or the weights are starting to feel easier, move up a kg. Always push yourself!

*Images courtesy of iPosture.

2. Sitting on the swiss ball or standing with feet hips width apart, facing the mirror hold both arms down by your sides.

3. Raise both arms together slowly out sideways at 90 degrees to your body. Stop when your hands are level with your shoulders and then slowly move them back down to the starting position.

4. Repeat. How many times you repeat is up to you and your ability. Good amounts to aim for when starting are 8 or 12 repetitions and you can move on to 15 or 20 when you get stronger. Bear in mind that your form should not be compromised, even on the last one, but you should be struggling to get the last one out. And don’t over do it on the first set as you need to be doing 3 sets of each exercise.

Yep that’s 3 sets of 8 at least.

Exercise 2 – Biceps 7’s

There’s nothing new or cool about bicep curls, but please don’t avoid them because you think you will look silly or grow biceps like pop-eye! Women simply don’t have the ability to grow muscle mass like men, do not fear!

1. Again, either sat on the swiss ball or standing in front of the mirror hold a free weight in both hands. Place your arms by your sides and turn your grip so your palm is facing the mirror too.

2. Bend your arm up towards your shoulder in front of your body and release back down. Do it slowly and think about the muscle you are using – the bicep runs down the front of the arm between shoulder and elbow, in this position. Thinking about any muscle you are using will help you concentrate on doing the exercise properly. (Shown below left.)

3. Repeat 7 times.

*Images courtesy of Valerie Waters and Marie Claire.

4. For you next set of 7, only bend the arm to 90 degrees (shown above right,) then release. Repeat 7 times.

5. Repeat all 14 curls 3 times. If you can’t manage that, aim for 2 run throughs instead but make sure after a couple of weeks of building your strength you increase to 3.

Exercise 3 – Triceps Dips

Another one that is neither new nor fancy but works. Simple as. You can perform this exercise using a gym step (or step aerobics fame), the end of a gym bench, or at home of the edge of a chair.

1. Get into position. Sit on whatever item you will be doing the dips off and place the heels of your hands on the edge of the bench/chair. Get a good grip as they will be supporting your weight! stretch your legs out in front of you. You can keep them bent for an easier work out, or straight and crossed at the ankles for a more difficult dip.

2. Edge your bottom off the bench/chair until your weight is supported by your arms behind you.

*Images courtesy of FitSugar.

3. Bend your arms at the elbow and slowly lower your body until your elbows are at 90 degrees. (Keep the elbows parallel with each other.)

4. Push up using the triceps (NOT the legs,) which run along the back of the arm until you are back in your starting position. Do not put your bottom back on the bench between dips!

5. Repeat 8, or 12 times, for 3 sets again.

Exercise 4 – The Schwarzenegger Special!

This is a personal favourite of mine and I never miss an opportunity to get a set done. So named because apparently (says Mr Contra,) Arnie used to do them, they provide a wicked work out for the arms, shoulders and back – the perfect strapless dress exercise.

1. Get into position. Sit on the swiss ball with your weights. Lift your arms to the lateral raise position then flex the elbow to 90 degrees. (Yes, you should look like ‘He-man’!) Now turn your wrists so your palm faces the mirror. This is your starting position. (Below left)

*Images courtesy of iPosture.

2. Push the weights straight up, bringing them together in a slow controlled manner. There should be no banging of the weights bouncing off each other! (Above Right)

3. Bring the arms back down to your starting position.

4. Next, keeping the arms bent at 90 degrees, bring the forearms together in front of your face, keeping the forearm vertical). Squeeze the elbows together to really feel it along the triceps. (Sorry no picture for this – use your imagination!)

5. Return your arms to the starting position. This is one full repetition of the Schwarzenegger Special.

6. Repeat. This is a hard one so maybe aim for 8 first time, building up to 12 after a couple of weeks, and again you need to do 3 sets.

And thats all for this session ladies.

Get thyselves to the Gym or working out at home and kiss goodbye to Bingo Betty!
We’d love to know if you have any fail safe arm exercises or if getting toned is something you plan on doing for the big day. See you on Wednesday for leg and bum shapers…

Yours Truly,

Contra
xoxo

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