With warmer weather on the way, the chances are the gown you select will be showing off some of your upper body like your arms and back. We show you how to target those areas s that you will walk down the aisle with confidence after working through this 15 minute a day, at home routine. Remember to drink water, before, during and after training.
Most personal trainers will tell you that it takes around six weeks to see results from strength training activity. We suggest you do one to three sets for each activity, all depends on how fit you are. As you gain strength, add more reps and even add another set, no less than four times a week for real results.
Bicep Curl, targeted area upper arms:
You will need a set of light dumbbells, start with 3kg’s each and as you strengthen, use both the 3kgs in one hand. Do not try to substitute dumbbells with water bottles or anything else.
Side plank, targeted area, abs, obliques, shoulders:
Lie on one side with your legs together and extended. Using your lower elbow and forearm, prop your body up, making sure to keep your abs tight. Your body should form a straight line from shoulders to ankles. Lift your free arm to the roof, and then lower it to your side. Switch sides and repeat.
Lateral raises, targeted area, shoulders:
In a standing position, knees slightly bent, dumbbell in each hand, palms facing down, raise your arms directly out to the sides and then lower them, repeat. Start with three sets and do more as you strengthen.
Superman, targeted area, the back:
Lie facing down on the floor, arms extended in front of you. Lift your arms, chest and legs up a little, hold for three seconds, then release. Repeat.
Front Raises, targeted area, shoulders:
With a weight in each hand, and in a standing position, knees slightly bent, palms facing backwards, raise arms directly in front of you until they are parallel to the floor, then lower slowly, and repeat.
The Push-up progression: Targeted areas, shoulders, back and arms.
Keeping your body straight, place hands on a bench or windowsill with toes on the floor, arms fully extended. Bend elbows 90 degrees and then push back up, continue push ups for about 30 seconds.
One Arm row, targeted area back and arms:
Place the right leg at the end of a flat bench and place your right hand on the other end of the bench for support. Bend torso forward from the waist until your upper body is parallel to the floor. Pick up a dumbbell from the floor with your left hand with your palm facing your torso. Pull the dumbbell straight up to the side of your chest, keeping your elbow close to your side, then lower the dumbbell down to the floor, repeat. Switch sides and repeat with the other arm.
Triceps dip, targeted area, back of arms (triceps):
You can do these exercises on the floor, but as shown on Philip Naiman Physiotherapy`s website you can easily use a bench or even the edge of your bed. With your hands shoulder width apart behind you, slide your torso off the front with your legs extended out in front of you (you can bend your legs if needed). Straighten your arms, keeping the elbows slightly bent; slowly bend your elbow to lower your body towards the floor until your elbows are at about a 90-degree angle, keeping your back close to the bench. Then straighten the elbow returning to the starting position, this completes one rep.
Tricep Extension, targeted area, triceps:
Whilst standing, knees slightly bent, hold one dumbbell with both hands under inner plate of the dumbbell. Extend arms above head, then slowly bend elbows behind head and return to the top. Return and repeat.
To intensify your toning routine, add 30 minutes of the following:
Biking (295 calories)
Swimming (255 calories)
Speed walking (230 calories)
Jogging (295 calories)
Rope Jumping (500 calories)
Aerobics (DVD at home) (240 calories)