insideKENT Magazine Issue 35 - February 2015 | Page 101

HEALTH+WELLNESS WEDDING WORKOUT FOR THE BRIDAL PARTY shape-up shortcuts There’s nothing like an upcoming wedding to motivate you to get in shape. Whether you are the bride, mother of the bride, bridesmaid, or even a guest, looking your best in that dress is likely to be at the top of your wedding-prep agenda. Just by following these three simple exercises, you will target the key areas on show come the big day. For Toned Arms – Tricep Dips For a Toned Middle – V Sits Toning your triceps – the large muscle on the backside of your upper arm – is the best way to prep your arms for a sleeveless dress. A strong core will give you a flat stomach, ensuring you look great in photos – even after dinner. 1. Whilst sitting on a bench or similar stable platform, position your hands shoulder-width apart beside you 2. Slide your bottom off the front of the bench with your legs extended out in front of you, taking your weight through the heels of your hands 3. Slowly bend your elbows lowering your body toward the floor, ensuring your back stays close to the bench as you descend 4. Once your elbows reach 90 degrees, press down through the hands to straighten your elbows, returning to the start position 5. You can bend or straighten the legs to adjust the intensity of this exercise 6. Do two sets of 10 to begin with, before increasing to three sets of 15 after three weeks 1. Start on the floor in a seated position holding your knees. Rock back until you are balanced on your bottom 2. Contract your abdomen, straighten your legs to a 45-degree angle, and release your knees putting your arms out straight in front of you 3. Maintain this position with a good core posture and a strong spine 4. Hold this 'V' position for three sets of 20 seconds to begin with, before increasing the duration as you get stronger For a Toned Bum – Walking Lunges Looking pert from behind will give you great confidence on the day, especially if you are standing with your back facing a full room. Meet Dan Dan Nesbit is a Kent-based personal trainer. For the past 15 years, Dan has been helping others reach their fitness goals through tailored exercise programmes and lifestyle coaching. Dan recognises that everybody is different and therefore responds to different things. Try new activities; if you don’t like going to the gym, work out at home. Make sure you move more, sit less, and have fun while you're doing it. 1. Begin standing with your feet shoulder-width apart and your hands on your hips. Take a big step forward with one leg 2. Bend your rear leg until your knee nearly touches the floor. Your posture should remain upright, and your front knee should stay behind the toes 3. Drive through the heel of your lead foot to raise yourself back up 4. Step forward with your rear foot, and repeat the lunge on the opposite leg 5. Try eight strides one way and then eight strides back to start with, but aim to increase the number of lengths as you get stronger For Dan’s FREE Wedding Workout Plan, visit www.dannesbitfitness.com. Got a fitness question or need fitness advice? Email Dan at [email protected] /Dan Nesbit Fitness @DanNesbitPT 101