Wedding Ideas

Get Fit: Wedding Gown Exercises

Posted on August 05, 2016 by New Jersey Bride

Bridesmaids-copyAlex and Christina Real Wedding
Christina at her wedding to Alex at the Grove. Lovemore Photo


Your arms will be on full display. The key, though, is to tone and tighten, not to bulk, which is why you should stick with light weights (think 2 to 5 pounds each), or just use your own body weight, and do lots of repetitions. Here, Alexis Wolfer, from her book Radiant Bride (2016: Running Press; $22), recommends the following key exercises for you:

Exercises for strapless gowns

1.Tricep Dips

Sit on the edge of a sturdy chair with your hands on the edge of the seat, fingers tucked underneath. Walk your feet out until your backside is off the chair and your knees are bent at a ninety- degree angle, with your feet flat on the floor. Bend your elbows, lowering your body toward the floor before straightening your arms and pushing yourself back up. To make it harder, walk your feet out so they’re straight in front of you.

New Jersey Bride—Exercises for strapless gowns

2. Bicep Curls

Stand with your arms at your sides with a weight in each hand, palms facing forward. Bend your elbows to raise the weights to your shoulders before lowering. To make it harder, increase the weight and repetitions.

New Jersey Bride—Exercises for strapless gowns

3. Push-Ups

Begin in a plank position, with your hands under your shoulders, but slightly wider than shoulder-width apart. Keep your back straight, your core and glutes engaged, and your toes firmly planted. Lower your body, in a straight line, until your chest gets as close as possible to the ground without touching. Be sure to keep your back and hips straight throughout the whole move. Try to keep your elbows pointing slightly backward. Pause at the bottom before pushing back up to the starting position. If this is too difficult, drop to your knees or elevate your hands on a bench.


You’ll want to focus not only on your arms, but also your shoulders, upper back and chest. While a good tailor will ensure your dress is fitted enough to stay up without digging in and showcasing armpit fat or an upper back roll (even when it’s only skin), strong muscle tone is a must.


New Jersey Bride—Exercises for strapless gowns

1.Lateral Raise

Start standing with your feet together and arms at your sides, palms facing your legs. With a weight in each hand, raise your arms directly out to the sides, then lower them.

New Jersey Bride—Exercises for strapless gowns

2. Super-woman

Lie on your stomach with your arms extended in front of you. Lift your arms, chest, and legs up a few inches, hold for three seconds, then release. To make it harder, hold light weights in each hand.


New Jersey Bride—Exercises for strapless gowns

3. Row

Standing with feet hip-width apart and your knees slightly bent, pitch your torso forward at a forty- five-degree angle. With a weight in each hand (dangling toward the floor), bend your elbows and pinch your upper back to drag your arms against your body (so your elbows point toward the ceiling).

ALEXIS WOLFER is the founder and editor-in-chief of the popular online women’s magazine as well as a beauty, fashion and lifestyle expert. Alexis’s unique and effective beauty secrets led Access Hollywood to dub her the “Female Beauty MacGyver” and People Stylewatch to call her “The DIY Beauty Queen.” She is also a certified holistic health coach and the author of The Recipe For Radiance: Discover Beauty’s Best-Kept Secrets In Your Kitchen. She currently lives in Los Angeles.

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New Jersey Bride Wedding Gown Exercises

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