The Best Workout for Every Kind of Wedding Dress

We tapped Pilates ProWorks master trainer Ellie Houston for a pre-wedding workout that’s targeted to the dress style you’ve chosen: strapless, backless or mermaid.


By Allison McCarthy, PureWow

[post_ads]You’ve got the venue locked in, picked a gorgeous cake and said “yes” to the dress—congrats, lady. Now you just have to stay in tip-top shape to show off that beautiful bod on the big day. No prob: We tapped Pilates ProWorks master trainer Ellie Houston for a pre-wedding workout that you can do in your living room. Best of all, it’s targeted to the dress style you’ve chosen.

RELATED: The Best Wedding Dress Shop in Every State

The Strapless Gown Workout 

Reverse Plank:
Target your shoulders, upper back and triceps with this magical move. Sit on the floor with your palms on the ground behind your hips, arms straight and fingers pointed toward your body. Outstretch your legs, then lift your hips up toward the ceiling until your body is one straight line from your collarbone to your toes. Squeeze your shoulder blades together and keep your low back in a neutral position (not arched toward the ceiling). Hold for 20 seconds. Do three sets of three reps each.

Elevated Bird-Dog:
Time to tone your chest, triceps and core. Get down on your hands and knees. Lift your left arm in front of your body and your right leg behind you. Lower your right knee until it’s hovering an inch off the floor and hold for 20 seconds. Do three sets of three reps on each side.

The Clothespin:
Here's another one to tone your shoulders, triceps and core. Lie down on your back with your right leg and left arm extended. Bend your left leg and plant your left foot on the floor. Place your right arm up against your body with your palm down. Lift your hips off the floor, pressing your right hand and left foot into the floor for support. Lift your right leg and left arm to meet above your hips. Roll back to the starting position, then do three sets of ten reps on each side.

David’s Bridal

The Mermaid Gown Workout
Side Plank Rotations:
Crunches not cutting it? Try these. Begin in a side plank with your left forearm on the floor and your legs straight. Place your right hand behind your head and open your chest and shoulders. As you exhale, bring the right elbow to meet the left elbow on the floor, keeping your lower body in full side plank. Do three sets of 15 reps on each side.

Rockette Toe Touches: 
If you still aren’t feeling the burn, try a few of these babies. Begin in a traditional plank, with your elbows straight and your palms pressing into the floor. Bring your left knee to your right elbow, allowing your hips to twist completely to the right. Keep twisting and extend your left leg straight out under your body, then reach to touch your right hand to your left toes. Do three sets of 15 reps on each side.

Loaded Double Leg Extension:
Time to show your core who’s boss. Lie on your back in tabletop, making a 90-degree angle with your thighs up toward the ceiling and your knees bent. Lift your chest and shoulders off the floor, place both palms on your quads and press firmly. Resist the pressure of your hands by pressing your quads against your palms. Continue to contract your core as you extend your legs up to a 45-degree angle and reach your arms up overhead. Continue for three sets of 20 reps.

The Backless Gown Workout

It’s tricky to target the lower back muscles, but this move nails it. Lie face down on the floor and rest your head on the back of your hands. Bring your heels together and knees apart so that your legs make a diamond shape. Squeeze your glutes and lift your legs as high as you can. While your legs are lifted, point your toes and extend your legs. Bring your heels back together and relax your legs onto the floor. Do three sets of 15 reps.

Tighten and tone everything—from your shoulders all the way to your lower back—with this power move. Begin in a forearm plank (bend your elbows, then rest your palms on the ground as you straighten your body and balance your weight on your toes and forearms). Keeping your back straight and your heels lifted, walk your feet toward your chest, lifting your hips toward the ceiling. Draw your shoulders down and back, keeping your neck relaxed. Hold for 20 seconds. Walk back to a plank position. Repeat for three sets of three reps.

The Up-Downs: 
OK, here’s where things get tough. But you said you wanted to blast your arms, back and core, right? Begin in a high plank with wide stance. One arm at a time, lower down to a forearm plank, then build back up to a high plank. Alternate sides, and repeat three sets of 20 reps each.

RELATED: The Best Wedding Dress For Your Body Type


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Lifestyle Magazine: The Best Workout for Every Kind of Wedding Dress
The Best Workout for Every Kind of Wedding Dress
We tapped Pilates ProWorks master trainer Ellie Houston for a pre-wedding workout that’s targeted to the dress style you’ve chosen: strapless, backless or mermaid.
Lifestyle Magazine
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