Modern Bride's Beauty and Fitness had a "wedding dress workout" they published about a year ago; I haven't been able to find it online, but I did type it out to post on another forum a while back, so here ya go. It targets arms, chest, upper back, butt and abs (all the problem-prone areas that might show in a wedding gown - or MoH dress, as it were)
They said you should see results in as little as three weeks; if the event is more than three months away, they recommend doing this 3x per week. Less than three months, then 4x per week for max results.
There aren't any shortcuts, and it does take about 30 to 45 minutes to do (longer once you're up to the max # of reps & sets, I'm sure), but having just completed it for the first time, I assure you, it's a good workout. I’ll warm you, #9 is a KILLER, and while 6 and 7 aren’t that difficult, you will find they test your balance a LOT!
What you’ll need:
An Exercise Mat
A stability ball
A pair of 5 lb hand weights
A pair of 3 lb hand weights
(and if you’re already fit) a pair of 8 or 10 lb hand weights
Exercise 1: Side Plank (for shoulders, abs)
Lie on left side, proper up on left forearm, with right ankle crossed over left. Hold weight in right hand, resting lightly on right thigh. Push up with your left arm (so it’s extended fully, your weight supported on left and side of left foot).
Slowly raise weight straight up. Pause, then slowly lower arm and body to starting position. Perform entire sequence 8 to 10 times, then switch sides. Gradually work up to three sets of 12 reps on each side.
Exercise 2: Tricep extension (triceps, abs, lower back)
Sit on stability ball keeping back straight and feet flat on ground and shoulder-width apart. Hold weights verticals, lightly resting on thighs. Slowly walk feet forward, until only your head and neck are stabilized on the ball. Push hips up so that they’re level with the rest of body.
With palms facing in, extend arms up in front of you (don’t lock elbows). Keeping hips level, bend elbows and bring weight toward ears. Slowly straighten arms and repeat move. Perform one or two sets of eight to 10 reps; gradually work up to three sets of 12 reps.
Exercise 3: Lunge and Twist (thighs, butt, obliques)
Holing stability ball at chest level with back straight and abs pulled in, lunge forward with left foot, making sure left knee is bent at 90 degrees and positions over toes as much as possible. Keeping hips square and facing front, twist upper body to the left, turning head to follow the ball. Return to center. Stand and repeat entire sequence on right side. So one or two sets of eight to 10 reps and gradually work up to three sets of 12 reps.
Exercise 4: On the Ball Push-up (chest, triceps, abs, lower back)
Lie with knees and thighs resting on ball and hands flat on the mat, shoulder width apart. Look down at the ground, keeping head straight – don’t tuck in chin. Keeping abs and butt muscles tight, bent elbows and slowly lower chest toward ground. Extend arms to push back to starting position. Do one or two sets of either to 10 reps, and work up to three sets of 12 reps.
Exercise 5: Backward Fly (shoulder, back)
Kneel with chest resting on ball, holding a weight in each hand, palms facing in. Keeping chest on ball, slowly raise arms until they’re parallel with shoulder. Lower arms to starting position. Perform one or two sets of eight to 10 reps, working up to three sets of 12 reps.
Exercise 6: Arm raise on one leg (shoulders, abs)
Stand tall, holding a weight in each hand, palms facing in. Balancing on right foot, bend left knee at a 90 degree angle. Slowly raise left arm until parallel to left shoulder, then lower to starting position. Repeat with right arm. After performing entire sequence eight to 10 times, switch legs. Work up to three sets of 12 reps.
Exercise 7: Arm Curl on one leg (biceps, abs)
Stand tall (on right foot) with weights in hand as in previous exercise, holding weight with palms facing in. Keeping elbows pressed against sides, slowly curl weights toward shoulders. Slowly lower arms to starting position. After performing entire sequence eight to 10 times, switch legs. Alternating sides, gradually work up to three sets of 12 reps.
Exercise 8: Concentration Curls (biceps)
Kneel with left hand resting lightly on one side of ball (chest and abs flat on the top of the ball). Hold weight in right hand with wrist locked (don’t curl it up toward you) arm bent at elbow in front of you (palm up). Slowly extend and lower right arm, being careful to not fully straighten. Pause, then return to starting position. Perform one or two sets of eight to 10 reps. Switch sides and repeat entire sequence on opposite side. Gradually work up to three sets of 12 reps on each side.
Exercise 9: On the ball Butt Lift (butt, shoulders)
Position yourself so that your right knee and thigh are resting on ball, and hands are flat on the mat, shoulder width apart. Looking down at ground, keep head straight – don’t tuck in chin. While flexing heel, lift and lower left leg a few inches. Perform one or two sets of eight to 10 reps. Repeat with other leg. Gradually work up to three sets of 12 reps on each side.
Exercise 10: Chest Press (abs, chest, lower back)
Lie with head and neck stabilized on ball, hips level with the rest of the body, abs and butt muscles tight. Hold weights with palms facing out, slightly wider than shoulder width apart. With elbows bent and parallel to shoulders, slowly raise arms up so that weight almost touch when arms are fully extended. Slowly lower weights to starting position. Start with one or two sets of eight to 10 reps, and gradually work up to three sets of 12 reps.
Exercise 11: Leg Extension (abs)
Lie flat on mat, arms at sides. Bring knees toward chest. Slide hands under butt, palms flat, and press lower back into ground, flexing heels and slowly extending legs. Keeping feel lifted off ground, return to starting position. Start with one of two sets of eight to 10 reps, working up to three sets of 12 reps.
Exercise 12: Overhead Press (shoulders)
Sit squarely on ball, feet flat on ground and shoulder-width apart. Hold weights with palms facing out, elbows bent and parallel to shoulders. Keeping elbows slightly bent, slowly extend arms overhead and slightly forward so that weights almost touch. Slowly return to starting position. Perform one or two sets of eight to 10 reps, working up to three sets of 12 reps.
