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Bridal bootcamp – Fitness – MSN Healthy Living

Bridal bootcamp

Getting married? Get ready to put your back, shoulders, and arms on display on your Wedding day by mixing and matching these upper-body moves.

Look your best on your big day

Bridal bootcamp - Fitness - MSN Healthy Living
Bridal bootcamp - Fitness - MSN Healthy Living

Chances are, your dream wedding dress will show off your back, shoulders, and arms. And since last-minute RSVPs and seating arrangements will already have you stressed out as you approach your big day, you should give yourself at least six to eight weeks to start toning up—"the sooner the better," says Jessica Matthews, certified personal trainer and assistant professor of exercise science at San Diego Miramar College. Follow a well-rounded Fitness routine that includes cardio and resistance training, with an added focus on your upper body, Matthews suggests. Get ready to go sleeveless, strapless, or backless by mixing and matching these upper-body moves three times a week.

By Sophia Porotsky

1 of 17 Image courtesy of Health.com

Pike push-up

Bridal bootcamp - Fitness - MSN Healthy Living
Bridal bootcamp - Fitness - MSN Healthy Living
Bridal bootcamp - Fitness - MSN Healthy Living

A variation of the traditional push-up, the pike push-up zeroes in on your arms and shoulders. You won't have to worry about what's your best angle in your wedding photos—your arms will look sexy from every angle.

How to do it: Begin in push-up position with hands in a wide diamond (fingers pointing toward each other).

Bend at waist, lifting hips up and coming onto toes (walk them in a bit if needed) so body forms upside-down "V." Bend elbows to lower head toward hands.

Press back up; do 10 reps. For even more of a challenge, do 10 reps with right leg raised, then repeat with left leg raised.

2 of 17 Image courtesy of Health.com

Crab sit with dip

Bridal bootcamp - Fitness - MSN Healthy Living
Bridal bootcamp - Fitness - MSN Healthy Living
Bridal bootcamp - Fitness - MSN Healthy Living

Tones your triceps so you can wave to your guests without fear of the dreaded arm-jiggle.

How to do it: Sit with your legs bent and feet shoulder-width apart on the mat in front of you. Put your hands on the mat behind you, directly beneath your shoulders, with your fingers facing forward. Without locking your elbows, extend your arms to raise your hips as far as you can off the mat.

Keeping your butt slightly off the mat, bend your arms, pointing your elbows behind you (be sure the movement comes from your arms, not your hips); extend your arms to complete the rep. work up to 2 sets of 24 reps.

3 of 17 Image courtesy of Health.com

Roll-the-ball with uneven push-up

Bridal bootcamp - Fitness - MSN Healthy Living
Bridal bootcamp - Fitness - MSN Healthy Living
Bridal bootcamp - Fitness - MSN Healthy Living

A more advanced version of the push-up. This move also fires your core and glutes. If you don't have a medicine ball, swap in a stack of books, a soccer ball, or a basketball.

How to do it: Get into plank and put right hand on the ball, left hand on the floor. Squeeze your abs and shoulders as you lower towards the floor, keeping elbows in. Push back up and pass the ball to the other side. Do at least 5 on each side.

4 of 17 Image courtesy of Health.com

Clean and press windmill

Bridal bootcamp - Fitness - MSN Healthy Living
Bridal bootcamp - Fitness - MSN Healthy Living
Bridal bootcamp - Fitness - MSN Healthy Living

In addition to your shoulders, this multitasking move engages your obliques and glutes.

How to do it: Stand with feet shoulder-width and an 8- to 10-lb dumbbell between them. Push hips back to lower into squa(knees behind toes); grasp dumbbell with left hand. Push through feet and rise to standing, bringing dumbbell toward left shoulder; push it overhead.

Bend at waist to right, allowing right foot to turn out; right hand is on inside of right leg. Continue to bend sideways, sliding right hand down to foot, keeping left hand overhead. Reverse movement to return to squat; continue for 60 seconds.

Switch sides and repeat.

5 of 17 Image courtesy of Health.com

Hip heist push-up

Bridal bootcamp - Fitness - MSN Healthy Living
Bridal bootcamp - Fitness - MSN Healthy Living
Bridal bootcamp - Fitness - MSN Healthy Living

Jillian Michaels demonstrates the hip heist push-up, which revs up your heart rate and boosts your calorie burn while strengthening and toning your shoulders and arms. Not only will your upper body look great in that wedding dress, but you will have the stamina to dance the night away at your reception.

How to do it: Get into "up" part of a push-up; lower chest and bend elbows to 90 degrees. Lift right hand and left foot, rotating upper body to the right while bringing left knee across body toward right armpit. Pivot on right foot and continue rotating torso until you're face up. Lift hips until torso is in tabletop position. Lift left hand and right foot, rotating upper body to right, pivoting on left foot until you are back in the "up" part of a push-up.

6 of 17 Image courtesy of Health.com

Biceps and arm circles

Bridal bootcamp - Fitness - MSN Healthy Living
Bridal bootcamp - Fitness - MSN Healthy Living
Bridal bootcamp - Fitness - MSN Healthy Living

Targets the biceps and upper back.

How to do it: Stand with legs slightly wider than hip-width, a 5- to 8-pound dumbbell in each hand, elbows bent and palms up. Keeping spine straight, squat and circle left hand up and in toward your shoulder in a circular motion (as if beckoning someone toward you); reverse to lower hand. Do 16 reps, then switch sides and repeat.

7 of 17 Image courtesy of Health.com

Triceps swing

Bridal bootcamp - Fitness - MSN Healthy Living
Bridal bootcamp - Fitness - MSN Healthy Living
Bridal bootcamp - Fitness - MSN Healthy Living

Helps get rid the loose skin on the back of your arms, sometimes called "bat wings."

How to do it: Lie face up with feet on floor, knees bent, a 5-lb dumbbell in each hand. Keep them a few inches off floor. Keeping arms straight, raise left arm over chest while right arm stays over head. Lower to start and repeat. Do 15 reps with left arm, then switch sides. Do 2-3 sets.

8 of 17 Image courtesy of Health.com

Get-up plank

Bridal bootcamp - Fitness - MSN Healthy Living
Bridal bootcamp - Fitness - MSN Healthy Living
Bridal bootcamp - Fitness - MSN Healthy Living

In addition to feeling the burn in your shoulders and biceps, you'll work your core and butt—perfect for form-fitting mermaid-style wedding dresses. No kettlebell? Sub in a dumbbell.

How to do it: Begin in a modified side-plank position with legs stacked and knees bent. Hold a kettlebell (or a water bottle) in your right hand, with your right elbow bent and weight resting against your forearm. Lift your hips so your body is straight from knees to shoulders, pressing kettlebell up to the ceiling. Do 3 sets on each side. (Trainer tip: Keep the kettlebell directly above your shoulder, and focus your eyes on it.)

9 of 17 Image courtesy of Health.com

I-V shoulder raise

Bridal bootcamp - Fitness - MSN Healthy Living
Bridal bootcamp - Fitness - MSN Healthy Living
Bridal bootcamp - Fitness - MSN Healthy Living

This shoulder raise sculpts and chisels by targeting the smaller muscles in your arms. If it's too challenging for you, start out with no weights.

Stand with feet together, a 5-to-10-pound dumbbell in each hand, arms by your sides. Bring dumbbells together to touch in front of body, palms facing in. With arms straight, raise dumbbells to shoulder height. Lower dumbbells, then raise diagonally to shoulder height so arms form a V in front of body. Return to starting position; that's 1 rep.

10 of 17 Image courtesy of Health.com

Xeni Jardin

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