The bride's training focuses on exercises for the shoulders, back, waist and bust - because these parts of the body are most often exposed in wedding dresses. See how to train before the wedding to impress everyone with a beautiful figure on the wedding day.

There is less and less time for the wedding, and you would like to slim your figure? Start doing exercises for the bride today. The training is aimed at slimming those parts of the body that must look particularly well in a wedding outfit.

In order for the exercises to bring the expected results,start training at least 3 months before the wedding . Regularity is important - it's best to exercise 3-4 times a week. Remember that a proper diet is also important. He althy meals eaten regularly, 5 times a day, will accelerate the fat burning process and prevent the formation of cellulite.

Bride training: exercises for slim hands

Exercise 1. Raising the forearms with weights

Use small weights (0.5 kg beginners) or small bottles of water. Pull in your stomach and buttocks. Take rhythmic steps left and right with your legs slightly bent, lifting your knees high. Keep your elbows close to your body (they must be stationary) and lift the weights using only your forearms. With each step, lift both weights. Repeat this exercise for 60 seconds.

See also: Exercises to strengthen the arms

Exercise 2. Lifting weights above the head

Keeping a rhythmic step to the left and right, move your arms above your head. With each step, lift the weights up, extending your arms at the elbows, and quickly return to the starting position. Remember that after lowering the dumbbells, the elbows must remain at the height of the chest all the time, do not let them hang down (there should be a right angle between the arms and forearms). Repeat this exercise for 60 seconds.

Exercise 3. Back support on the bench

Place your backs on a bench or chair with your hands. Keep your elbows straight and your legs slightly bent and with your heels on the floor. Then do the shoulder flexion by lowering the torso. At the lowest point, stop your movement and slowly return to the starting position. Repeat the exercise 5 times.

Exercises for slender handsit is worth supplementing with women's knee pumps.

See also: Exercises for the back - 10 exercises to strengthen the back muscles

Bride training: exercises for a slim waist

Exercise 1. Spinning the hula-hoop

You need a hula hoop for this exercise. Stand slightly apart, slightly bend your knees and tense your stomach. Grasp the hula hoop with your hands in such a way that it is at waist level. Rest the hoop on one side and set it in motion with a gentle movement of your hands. Move your hips straight away, trying to keep the hula hoop at waist level. You will get the best results if you spin the wheel for 30 minutes. every other day.

Exercise 2. Vertical and horizontal scissors

Lie on your back, place your arms alongside your body, straighten your legs. Alternately lift the left and right leg up and down as you tighten your abdominal muscles. Raise your legs a few or several centimeters, do not touch the ground with your feet. Do the exercise for a minute, then change the movement of your legs - instead of lifting them up, wave them horizontally so that they cross at the ankles (left leg, right leg up). Practice another minute.

Exercise 3. Oblique Crunches

Lie on your back, clasp your hands behind your head. Bend your left leg at the knee and rest your right leg on the knee (just above the ankle). Raise your shoulders diagonally until your left elbow touches your right knee. Do 20 repetitions and do the other side of the exercise.

Bride training: exercises for a beautiful back

Exercise 1. Swimming

Lie down flat on your stomach. Raise your arms straight in front of you and lift your chest off the ground. Move your arms straight to the sides and behind you to imitate the swimming style of a frog. Do 10 repetitions.

Exercise 2. Stomach scissors

Lying on your stomach, fold your hands under your chin. Lift the straightened right and left leg alternately. After 10 repetitions, add the hand movement - raise your left hand along with the right leg, then the right hand with the left leg. Repeat 10 times. Do 3 sets.

Exercise 3. Bridge in side lying

Lie on your left side, leaning on your forearm, extend your legs straight at the knees so that they form a straight line with your body. Place your right hand on your left shoulder. Then lift your hip up until you reach a straight line from your head to your ankles. Hold for 7-8 seconds, remembering to breathe. Repeat the exercise 5 times and change sides.

Bride training: exercises for firm breasts

Exercise 1. Abduction of hands with weights to the sides

Do this exercise with dumbbells. If you do not have dumbbells, you can use half-liter orliter bottles of water. Stand slightly astride. Hold dumbbells in both hands. Bend your elbows in front of you at chest height with the insides of your forearms facing up. The hands are to be bent at right angles. Then separate your hands by "opening" them like a book, so that the hands are on both sides of the body. Push your chest forward when you turn your arms to the sides. Do 15 repetitions. Each time, remember to bring your elbows together and keep your hands on.

Exercise 2. "Pressing" one hand into the other

Again, step slightly astride. Fold your fingers together at chest level, bend your elbows. The forearms should form a straight line. For 2-3 seconds, press with all your strength with one hand on the other, release for a moment and squeeze your hands again. Repeat the exercise 20 times.

Exercise 3. Wandering push-ups

Go to the position like for classic push-ups: place your arms shoulder-width apart, point your fingers forward, rest your knees on the floor - the greater the angle between the thighs and the torso, the more difficult the exercise. Keep your body in line. Slowly lower your elbows (inhale) until your chest is between your hands. Then come back to the previous position by straightening your elbows (exhale). After performing one or two push-ups, lift your knees off the floor and rest only on your toes (a position similar to a classic push-up). First move your leg and then your arm to the side and on all fours move several dozen centimeters. Do another push-up and move to the other side.

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ABC of exercises