The following workout routines (with variations for both gym and home workouts) were developed by Bonne Marano, a certified personal trainer in New York City and founder of Fittobetied.cc, to help you get strong and look great in your wedding gown. Please remember, when you try this or any other new fitness regime: safety first! If you're not sure you understand an exercise please seek out a qualified fitness professional who can check your form in person.
In the Gym
First, warm up. Extend both arms forward and then pull the elbows into the waistline (as if you're pulling a rolling chair under your desk) 10 to 15 times. Reach both arms overhead and pull the elbows into the waistline 10 to 15 times. Stretch both arms overhead and clasp the hands together. Reach up so that the shoulder blades expand. Drop the shoulders and then lower the arms.
Then do three sets of each of the following exercises. Be sure to adjust the suggested weights based on your personal ability.
The Gravitron Assisted Pull-Up Machine
The set-up: Select the amount of weight you will need for assistance. (For example, a 125 pound woman who selects 75 pounds' assistance will be lifting 50 pounds on her own.) Grab the handles in a wide grip, and place your knees on the pad.
The movement: Squeeze your shoulder blades together and pull yourself up. In a slow controlled motion, allow the machine to lower your body until your arms are straight and you feel a stretch in the upper back.
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