Bridal Slimdown (special video included)
Watch Special Video On Yoga Tips
Written by Blair Townley; Photos by Anthony Rao
Fasting the week before the wedding? Try these new moves from Infinity Fitness and Jeweled Lotus Yoga that target trouble areas in your arms, legs, glutes and middle. Feel better in your dress on your special day without having to give up food.
*Be sure to combine strength training moves from Infinity Fitness with 20 minutes of cardio exercise.
*Start strength training moves at three sets of 15 reps or repeated movements.
For Halter, Strapless and Open-Back Wedding Dresses:
Attention focused on Upper Back and Arms
Infinity Fitness – Fruitland Park (Instructor: Al Cardiello, Participant: Kristi Bell-Boliek)
Pull Downs – helps lateral area of body
One-arm Dumbbell Rows – defines shoulders
Kneel over side of bench by placing knee and hand of supporting arm on bench. Position foot of opposite leg slightly back to side. Grasp dumbbell from floor.
Pull dumbbell up to side until it makes contact with ribs or until upper arm is just beyond horizontal. Return until arm is extended and shoulder is stretched forward. Repeat and continue with opposite arm.
Upright Rows – defines the top of back and shoulders
Grasp bar with shoulder width or slightly narrower overhand grip.
Pull bar to neck with elbows leading. Allow wrists to flex as bar rises. Lower and repeat.
Tricep Kickbacks – defines back of the arms
Kneel over bench with arm supporting body. Grasp dumbbell. Position upper arm parallel to floor. Extend arm until it is straight. Return and repeat. Continue with opposite arm.
Dumbbell Curls – defines front of arm
Position two dumbbells to sides, palms facing in and arms straight. With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.
Jeweled Lotus Yoga – Leesburg (Instructor Kellie Adkins)
Watch the video below for yoga workout tips
Downward Dog: Come onto your hands and knees facing the front of your mat. Walk your hands forward three-six inches and curl your toes under. On a long exhale, lift your hips up toward the ceiling and gaze down toward your toes. Press into your strong arms and lengthen your spine. Hold for 5-15 breaths. DO draw your navel to your spine and lift your sitting bones toward the ceiling. DON’T round your upper back. Benefits: Relaxes the nervous system, increases blood flow to the skin around the face and lengthens the spine.
Plank Position: Come onto your hands and knees and curl your toes under. Lift your hips up to shoulder height. Keep your body in a straight line as best you can. Hold for 5-15 breaths. DO engage your abs and your arms. DON’T let your low back collapses. Benefits: Sculpts the upper body. Alternate position: come onto your knees but keep your hips & shoulders in a straight line.
Low Push-up: From Plank position, lower down three inches from the floor by pulling your elbows back in line with your ribcage. Keep your hips slightly lifted and your abs engaged. DO engage your abs and your arms. DON’T let your low back collapses. Benefits: Sculpts the upper body. Alternate position: come onto your knees but keep your hips & shoulders in a straight line.
Cobra Pose: Come onto your belly and place your hands underneath your shoulders with your elbows pulled back. Press the tops of your feet firmly into the floor. On an inhale, lift your chest by pressing firmly into your palms. Hold for 5-15 breaths. DO draw your navel to your spine and engage your triceps. DON’T squeeze your butt! Benefits: Sculpts the upper arms and upper back and develops flexibility in the spine.
For Plunging or Sweetheart Necklines and Strapless Dresses:
Attention focused on Chest
Infinity Fitness – Fruitland Park (Instructor: Al Cardiello, Participant: Kristi Bell-Boliek)
Incline Chest Presses – defines pectoral area
Sit down on incline bench with dumbbells resting on lower thigh. Kick weights to shoulders and lean back. Position dumbbells to sides of chest with upper arm under each dumbbell. Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder. Repeat.
Chest Presses (can use with ball dumbbells) – defines pectoral area
Sit down on bench with dumbbells resting on lower thigh. Kick weights to shoulder and lie back. Position dumbbells to sides of chest with bent arm under each dumbbell. Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder. Repeat.
Chest Flys – defines under arms
Grasp two dumbbells. Lie supine on bench. Support dumbbells above chest with arms fixed in slightly bent position. Internally rotate shoulders so elbows to sides. Lower dumbbells to sides until chest muscles are stretched with elbows fixed in slightly bent position. Bring dumbbells together in hugging motion until dumbbells are nearly together. Repeat.
Seated Shoulder Presses
Position dumbbells to each side of shoulders with elbows below wrists. Press dumbbells until arms are extended overhead. Lower to sides of shoulders and repeat.
Side Deltoid Raises – defines sides of shoulders
Grasp dumbbells in front of thighs with elbows slightly bent. Bend over with hips and knees bent slightly. Raise upper arms to sides until elbows are shoulder height. Maintain elbows’ height above or equal to wrists. Lower and repeat. Raise upper arms to sides until elbows are shoulder height. Maintain elbows’ height above or equal to wrists. Lower and repeat.
Jeweled Lotus Yoga – Leesburg (Instructor Kellie Adkins)
Poses from Vinyasa Flow Yoga to work arms and upper body.
Watch the video below for yoga workout tips
“One of the movements we do a lot in Vinyasa Flow is a series of three movements linked together; one of them is a backbend, one is a push-up (a reverse push-up) and one is the downward dog. Those three linked together build strength the core but they also define the entire upper body.”
Person may notice more definition in arms and back as well as stronger upper body and strength in wrists, the weakest bones in body.
Reverse Push-Ups works the deltoids, the triceps and the subscapularis muscles (around the bra strap area) and also helps with bone loss later on in life.
For Form-fitted, Column, Mermaid, Sheath, Trumpet-Style and Hourglass Dresses:
Attention focused on the lower body, primarily the stomach, bottom and thighs
Infinity Fitness – Fruitland Park (Instructor: Al Cardiello, Participant: Kristi Bell-Boliek)
Stationary Lunges – keep knee and foot parallel to one another when lunging. Defines glute area or bottom.
Stand with dumbbells grasped to sides. Lunge forward with first leg. Land on heel, then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg.
Plie Squats – similar to ballet move. Defines inner thigh/muscle line on outside of leg.
Squat down and grasp dumbbell between legs with shoulder width or slightly narrower mixed grip. Lift dumbbell by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return and repeat.
Ball Crunches – use small to large ball to increase intensity. Defines abs area.
Sit on exercise ball. Walk forward on ball and lie back on ball with shoulders and head hanging off, and knees and hips bent. Gently hyperextend back to contour of ball. Hold plate behind neck or on chest with both hands or use no weight.
Side Bridges – Great sports specific exercise.
Start by lying on a mat with your legs straight out. Turn sideways holding your body up with one bent arm parallel to the floor. Keep your abs tight for 30-60 seconds. Try increasing your time after a while.
Plank – Raise bottom higher for lower back support. Defines lower back.
Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels.
Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air. Hold for 20-60 seconds, lower and repeat for 3-5 reps.
Jeweled Lotus Yoga – Leesburg (Instructor Kellie Adkins)
Poses from Vinyasa Yoga to work back, legs and glutes
Watch the video below for yoga workout tips
“Most of the movements we do in yoga start from the center [core or stomach area] and radiate out so all of the transitions fit together, not overly fatiguing one part of the body.”
“The moves are isometric contractions that you can do from pose to pose that don’t just work the front of the abs but the side abs, the external and internal obliques, and then also build up the back body which is also important in stabilizing the front body.”
“The yoga butt is not a myth. Yoga is dynamic in that you are actively lengthening one part of the body as you are contracting the other. It tones the front and the back of the body evenly.”
“What I noticed is that basic movements like Warrior 1 and Warrior 2 will slim the hips, love-handles and sides of body as well as making the butt firm up. You aren’t contracting the glutes, you are engaging and trying to lift them up. You are resisting gravity.”
“All the yoga movements, such as the Crescent Lunge Variation where we are going to up on the back toes and then do dynamic movements in and out, are common transitions that you would come into with any yoga class. The moves have your legs stabilizing you but your upper body is moving into each pose.”
Eagle Abs, Position 1. Cross your arms at the elbow and your legs at the thigh. On an exhale, lift BOTH your shoulders & your hips. DO draw navel to spine. DON’T tense the shoulders. Benefits: Strengthens & sculpts core muscles.
Eagle Abs, Position 2: Keep your arms & legs crossed. Extend the limbs out on an inhale. Exhale & return to position 1. DO lengthen your spine. DON’T tense your neck.
Bridge Pose: DO lengthen through the tailbone & engage the backs of the legs. DON’T squeeze the butt!
Benefits: Strengthens the lumbar spine and tones the butt, thighs and back.
Side Abs: Lengthen both legs up to the ceiling, toes pulled back toward the face. Keep heels above hips. On an exhale, lift both arms to the outside of the right leg. Inhale, come back to center. Exhale; then lift both arms to the outside of the left leg. Inhale; center. Repeat 15-20 times per side. DO draw navel to spine as you lift. DON’T round your upper back.
Benefits: Tones the side waist and core muscles.
Warrior I: Take a large step back with your right leg. Angle the right heel back and lunge into the left leg. Raise the arms above the head and gaze forward. Hold for 5-15 breaths. Repeat on the other side. DO lift your hip points & engage the arms. DON’T let your front knee overshoot the ankle. Benefits: Slims the hips and thighs, and strengthens the balance muscles of the body.
Warrior III: Reach both arms overhead with the palms facing or fingers clasped. Take a large breath in and as you exhale, bring your torso forward and your right leg back. Aim to keep your arms in line with your ears and your torso and lifted leg parallel to the floor. Hold for 5-15 breaths. Repeat on the other side. DO keep your hips level and your abs engaged. DON’T let your lower back collapse. Benefits: Tones the hips, thighs, and calves, and strengthens the core and balance muscles of the body. Alternate hand position: press the palms at heart center if you have a lower back injury.
Chair Pose: Reach your arms overhead and band your knees deeply. Aim to bring your thighs parallel to the floor. Take 5-15 breaths. DO keep your back straight, your heels down and your abs engaged. DON’T round your upper back. Benefits: Strengthens and tones the glutes and thighs. Alternate hand position: press the palms at heart center if you have a lower back injury.
Chair Pose with Heels Lifted. Repeat chair pose, but lift the heels and balance on the balls of the feet. DO keep your back straight, your heels down and your abs engaged. DON’T round your upper back. Benefits: Strengthens and tones the glutes, thighs and calves. Alternate hand position: press the palms at heart center if you have a lower back injury.
Warrior II: Take a large step back with right foot and angle the right heel out. Square the hips to the long side of your yoga mat and deeply bend the front knee. Stack the shoulders above the hips and extend the arms out from the shoulders. Hold for 5-15 breaths. Repeat on the other side. DO lift your hip points and engage the arms. DON’T let your front knee overshoot the ankle. Benefits: Slims the hips and thighs, lengthens the inner leg muscles and strengthens the balance muscles of the body.
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