Fast, athletic and beautiful. That is what I remember of my fellow high school field hockey teammate and friend, Angie. And based off of that memory, it's no surprise that she's a personal trainer now. I asked Angie for advice for brides wanting to build muscle (aka tone) in the gym for a recent Borrowed and Blue post (link coming soon). My post also highlights other amazing fitness programs so definitely check it out, try them out, and learn what works best for you (and what you enjoy most!).
Since I also workout religiously and am a huge proponent of women weight lifting, I had several requests for the best exercises to tone/trim sizes/etc. so I'm posting sporadically on the topic with a few athletic/knowledgeable friends (e.g., personal trainers, track runners, etc.) willing to pose and provide tips based off of their experiences. I should note that I'm not a personal trainer (although I'm thinking about starting the process for certification after the wedding), and you won't see results from exercising without good nutrition (research eating clean).
The following exercises will tone your upper body (perfect for just about every wedding gown!), and each exercise is first shown with the start position:
Tricep Pushdown (or pulldown) - Triceps
You can really see how it works the triceps in the picture below. Remember to squeeze the triceps at the bottom and pause (to feel the burn!) before returning to the start position.
Standing Biceps Cable Curl - Biceps
Again pause at the top before returning to the start position.
Standing Military Press - Shoulders
Remember to stand straight. You might want to start with a seated military press (a bench with a back) for stability if you're new to this.
Skullcrusher - Triceps
I like having someone spot me on this exercise because when you reach muscle failure, the last thing you want is a barbell to the face! Michael likes super setting these with a close grip bench press to focus on the triceps and not the chest. I basically want to chop off my arms after one superset.
One-Arm Seated Cable Rows - Back
Remember to keep your back slightly arched, chest sticking out and abs tight (I like to think a very proper up tight seating position).
Upright Barbell Row - Shoulders/traps
I think I messed up on taking a picture at the end of this exercise but the bar should go as high as your chin with your elbows above your shoulders (on a vertical line).
Would love to hear any feedback or requests you might have for exercises. I hope this is helpful and happy exercising!
