Thursday, January 23, 2020 01:31:05 AM
Weekend Plus Desk
You’ve found your dream wedding dress. Now it’s time to make sure you look your absolute best in it on your special day. If you’re looking to tone up - whether you are aiming to lose, gain or maintain weight - consider customizing your workout routine to address targeted areas that may be highlighted in your style of gown.
Kit Rich, a personal trainer and Pilates instructor based in Los Angeles and founder of the Kichgo workout kit, suggests starting at least three months before your wedding date, though she notes that the more time you have to prepare, the better the results. “Set realistic and healthy goals based on the amount of time you have before your wedding day,” she said.
Luke Zocchi, another trainer based in Byron Bay, New South Wales, Australia, and author of ‘The A-list Diet & Fitness Plan’ (Pan Macmillan Australia, 2018), cautions that while you can definitely tone troublesome areas, full body workouts are key to achieving results. “Hit the body parts that you want to tone up a couple of times a week with resistance training and also incorporate cardio sessions into your workout,” Zocchi said.
Here are a few fitness routines, specifically tailored to your style of wedding dress.
Targeted toning areas: core, biceps, triceps, shoulders, back
“This traditional silhouette draws attention to a cinched waist and flat stomach, so incorporate these core-strengthening exercises into your fitness routine to help define your middle,” said Laura Posada, a personal trainer based in Miami. “Also, focus on toning your arms, shoulders and back to balance out the volume of the dress’ full skirt.”
Low-intensity: Do a circuit that includes three sets of 10 repetitions each set of planks, chest push-ups, biceps push-ups and lateral shoulder raises with moderate weights.
High-intensity: Do a 12-minute HIIT (High-Intensity Interval Training) routine of simple burpees - with intervals of 30 seconds of exercise and 30 seconds of rest. “Swimming and climbing rope at the gym are also great high-intensity choices,” Posada said.
Targeted toning areas: shoulders, chest (pectorals), biceps, triceps, back
“This type of dress will show off your shoulders and arms, so the best approach would be to work on the entire upper body, focusing on the shoulders and back,” Rich said.
Low-intensity: For your shoulders, do one to two sets with 10 to 15 reps each set of side lateral raises with weights or resistance bands; for your chest, do wide-arm modified push-ups; for your back, do Superwoman, triceps kickbacks with weights or resistance bands, and forward and side biceps curls with weights or resistance bands.
High-intensity: For your shoulders, do one-minute burnouts of one to two sets of military presses; for your back, do chest presses with weights and assisted pullups; for your triceps, do diamond push-ups and biceps hammer curls with a kettlebell (fast up, slow down, then reverse).
Targeted toning areas: core, hips, biceps, triceps
“This silhouette accentuates a small waist and wide hips,” Posada said of dresses that are form-fitting and gradually flare out at the bottom. “These exercises will help shape your hips and reduce the size of your waist, as well as tone your arms and abdomen.”
Low-intensity: Do three sets of 10 reps each of squats, lunges and planks.
High-intensity: Incorporate a 12-minute HIIT routine, with intervals of 30 seconds of exercise and 30 seconds of rest that includes burpees, lateral lunges, jump squats and strides with jump. Jumping rope is also a good alternative.
Mermaid / Fit-and-Flare
Targeted toning areas: core, waist, buttocks
Focus on your waist, abdomen and buttocks to rock this dress. Standing ab exercises such as barre workouts help improve your shape for this dress silhouette and mix up your workout. “This Pilates-based workout will also work your triceps and shoulders while you're toning your core,” Rich said.
Low-intensity: For your core, do one to two sets with 10 to 15 reps each set of Pilates hundred, roll-ups, toe taps and bicycle crunches; for your glutes and hamstrings, do a glutes bridge, Pilates swimming and bird-dog; for your shoulders, do triceps kickbacks and dumbbell forward raises.
High-intensity: For your core, do one to two sets of one-minute planks with oblique knee tap, side V-ups, reverse crunches and flutter kicks; for the glutes and hamstrings, try stability ball hamstring curls and pulses, back lunges with optional lunge jump, single glutes bridge, and plank rows with weights; for your triceps, diamond push-ups and military presses with weights or barbell for shoulders.
Sheath / Column
Targeted toning areas: core, hips, legs, buttocks
To look your best in this long, body-skimming silhouette, focus on exercises that tone your core, hips and legs.
Low-intensity: Do three sets with 12 reps each of planks, mountain climbers and crunches.
High-intensity: Take your workout up a notch with a circuit that includes 20 reps of bicycle crunches to work the entire core, as well as tone your thighs. Contd on page 11
THE Finance Ministry has asked all ministries and divisions not to seek additional fund in the current fiscal year in a signal that the government is tightening its belt amid a revenue shortfall, as per local media reports. The ministry furnished the instruction with regard to the operating and development ...
Sheikh Arif Bulbon :Reunion of ex-cadets of Mirzapur Cadet College will be held from January 23 to 25 at the Cadet College in Tangail. Mirzapur Ex-Cadets Association (MECA) is organising the reunion programme. It will be MECA’s 13th arrangement of reunion. Popular TV actress, model and dance artiste Nadia Ahmed ...
Sports Reporter :Bangladesh National Cricket (T20I) team left the city on Wednesday night for Pakistan to play three Twenty20 International (T20I) cricket matches against their counterpart Pakistan in Lahore of Pakistan.Bangladesh will take on Pakistan in the first T20I on January 24, face Pakistan in second T20I on January 25 ...
Reuters, Moscow :Russian President Vladimir Putin approved a new government on Tuesday which he described as a break with the past, bringing in some fresh faces but retaining many senior ministers.The new government included a new economy minister and a new first deputy prime minister, but the finance, foreign, defence, ...
AFP, Los Angeles :The ousted chief of the organization behind the Grammys filed a complaint on Tuesday accusing the Recording Academy of putting her on leave after she raised concerns about sexual harassment, voting irregularites and other misconduct.Deborah Dugan says in her 44-page complaint before the Equal Employment Opportunity Commission ...
ABU BAKAR Siddique Babu was arrested around 8:00pm on Saturday by Tejgaon Industrial Police. Later he was found hanging from the iron bars of a lockup room of the same police station around 3:00am on Sunday. He was pronounced dead at Dhaka Medical College Hospital about an hour later. It ...
Former Brazilian goalkeeper Julio Cesar will arrive in the city today (Wednesday) afternoon for a two-day visit as a FIFA ambassador for the ongoing Bangabandhu Gold Cup International Football Tournament.He is expected to land at the Hazrat Shahjalal International Airport by Emirates Airways at 4.55 pm along with a FIFA ...
AFP, Switzerland:Swedish teen activist Greta Thunberg on Tuesday slammed global inaction on climate change in front of the world's top business leaders, as the annual Davos forum faced up to the perils of global warming while bracing for an address from US President Donald Trump.The 50th meeting of the World ...
Kriti Sanon, who has worked in genres across drama, romance, comedy and historical, says she wants to explore herself as an actor."Everybody likes different kind of films here (in the country). If I want to cater to all kinds of audience and also explore myself as an actor in different ...
Fatima Sana Shaikh has a busy 2020 with three releases back and back. The actress will be seen in three different avatars for her films and the fans are excited to see the actress in various characters. Fatima has been sharing fun BTS snippets of the movies on her Instagram ...
AFP, Milan :Cristiano Ronaldo struck twice as Juventus beat Parma 2-1 to pull four points clear of Inter Milan at the top of the Serie A table on Sunday.Inter's title push hit another stumbling block after a 1-1 draw at lowly Lecce while Ante Rebic fired city rivals AC Milan ...
Reuters, Tokyo :Japanese Prime Minister Shinzo Abe said on Monday that South Korea was its "most important neighbour" and that the two shared basic values, taking a conciliatory tone towards the country that has been locked in a bitter row with Tokyo for over a year.The comment comes after South ...