No matter what the style of your wedding dress, toned arms are the perfect accessory. While you're more than likely already trying to maintain a healthy lifestyle so you can glow on your big day, a little exercise extra credit never hurt. We asked some top fitness experts to offer up their favorite arm moves that you can easily do at home while you're bingeing on Netflix or taking a breather from stuffing wedding invites. You'll have killer definition in no time.
For arm exercises, Barry's Bootcamp trainer Dagmara Lometti suggests using a medium set of weights (8 lbs. or more). "You can also perform most moves with a resistance band (pack one into your bridal bag for one final round the morning of your wedding or, as was my case, 20 minutes before walking down the aisle)," she says. "Form is everything so if at any point it becomes too much to curl both arms at once, start to alternate one at a time."
For the bicep curl, start with feet shoulder width apart, slight bend in the knees, keeping your core tight and belly button pulled in. Holding a weight in each hand, arms down, elbows close to your side, rotate palms of your hands away from you so they are facing forward. Exhale as you curl the weights up to shoulder height and inhale as you slowly lower back to start. Continue for 1 full minute then curl up only half way, hold for 10 seconds and then add a little pulse for 10 seconds.
Lometti's second move is a tried-and-true hammer curl, using either weights or a resistance band. Holding a weight in each hand, arms down, elbows close to your side, rotate palms of your hands to face in towards your body. Exhale as you curl the weights up to shoulder height and inhale as you slowly lower back to start. Continue for 1 full minute then curl up only half way, hold for 10 seconds and then add a little pulse for 10 seconds. (if you are using a resistance band, you will need to grip the band underneath the handle).
Don't even think about cheating the backs of your arms. Taylor Gainor and Justin Norris, co-owners of fitness studio LIT Method in Los Angeles, explain the perfect form for a triceps kickback using resistance bands. Stand with your feet hip width apart on your resistance band; hinge your body forward until your elbows are at a 90 degree angle. Slowly extend your arms back while squeezing your triceps at the end. Perform this exercise for three separate rounds of 20 reps.
Around the World Bicep Curl
Target every part of your bicep with this move. Start with feet shoulder width apart, slight bend in the knees, keeping your core tight and belly button pulled in, advises Lometti. Holding a weight in each hand, perform basic bicep curl up, before lowering bring arms slightly to the outsides of your shoulders to lower down in a wide position. Perform for 30 seconds and reverse the direction, curling up wide (outward curl), lowering narrow (basic bicep curl).
Resistance Band Lateral Raise
For this move, Gainor and Norris suggest starting with one foot on the band, slowly raising your arms to the side of your body until they are in line with your shoulders. Make sure your shoulders are pulled back and your core is tight. Perform this exercise for 15 reps. Do three rounds.