Browse through the racks of any bridal store, and you’ll find few wedding gowns with sleeves.
Katy Berry, style director for Martha Stewart Weddings, estimates that 75 percent of wedding dresses are strapless, Katherine Goldstein reported for Slate.
“I think that strapless is here to stay, because it has been on wedding runways for the past two decades,” said Sona Rummel, co-owner of Blush Bridal and Formalwear in Casper.
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Strapless wedding gowns hide pretty much everything except the arms, chest and shoulders.
“A strapless dress looks good on everybody, but it’s also motivating,” Rummel said.
No one wants to walk down the aisle with back cleavage, armpit muffin tops or flabby arms. That’s why Rummel — who is also a certified strength and conditioning specialist with the National Strength and Conditioning Association and owner of Absolute Fitness by Sona in Casper — designed this workout to tone the shoulders, chest and arms in just six weeks. You don’t have to be awaiting nuptials to do it, though. You can also do this workout to tone up to wear summer sun dresses and tank tops.
All you need is a set of hand weights, an exercise band, a stability ball and a chair or bench.
Rummel recommends doing this routine three times a week on non-consecutive days. Shoot for 12 to 15 repetitions of each exercise. For the best results, eat a good, balanced diet and fit in 60 minutes of aerobic activity three days a week.
BICEP ARM CURL
START: Sit on the edge of your chair. Hold a weight and rest the elbow on the inside of your thigh with your arm straight.
FINISH: Bend the arm at the elbow, bringing the weight toward your shoulder. Make sure to bend only the elbow — not the wrist — and to keep your spine straight and abs engaged. Slowly return your arm to the start position.
FINISH: Bend the arm at the elbow, bringing the weight toward your shoulder. Make sure to bend only the elbow — not the wrist — and to keep your spine straight and abs engaged. Slowly return your arm to the start position.
SHOULDER PRESS WITH ROTATION
START: Hold a pair of 3- or 5-pound weights and stand with your feet hip-width apart or sit in a chair.
START: Hold a pair of 3- or 5-pound weights and stand with your feet hip-width apart or sit in a chair.
FINISH: Raise your arms to shoulder height and keep your palms facing in. As you exhale, straighten your elbows and press your hand overhead. As you lift, rotate your palms to face out. The rotation should come from your shoulders — not your wrists.
FINISH: Raise your arms to shoulder height and keep your palms facing in. As you exhale, straighten your elbows and press your hand overhead. As you lift, rotate your palms to face out. The rotation should come from your shoulders — not your wrists.
CHEST PRESS
START: Stand with your feet hip- width apart or sit in a chair. Raise your arms and bend your elbows at a 90-degree angle so that the back of your arms are parallel to the floor and your arms are facing out.
FINISH: Exhale and bring your forearms together, squeezing your chest.
VARIATION: Once your forearms are together, raise both arms up and down before returning to the start position.
UPPER BACK ARM PUMP
START: Lean your abs and hips on a stability ball with your chest lifted and your feet pressing against a wall for support. Light hand-weights are optional.
START: Lean your abs and hips on a stability ball with your chest lifted and your feet pressing against a wall for support. Light hand-weights are optional.
FINISH: Extend your arms toward your ears and pump your hands up and down a few inches, keeping your neck in line with your spine.
FINISH: Extend your arms toward your ears and pump your hands up and down a few inches, keeping your neck in line with your spine.
PULLOVER
START: Lie on an exercise bench or a large couch cushion holding a weight with both hands with your arms extended over your chest.
START: Lie on an exercise bench or a large couch cushion holding a weight with both hands with your arms extended over your chest.
FINISH: Slowly lower the weight behind your head, then bring the weight back to the start position.
FINISH: Slowly lower the weight behind your head, then bring the weight back to the start position.
VARIATION: Do the exercise with your legs raised to a 90-degree angle at the hips.
VARIATION: Do the exercise with your legs raised to a 90-degree angle at the hips.
PUSH-UPS
START: Put your hands on the floor with straight arms and your palms below your shoulders. Raise up onto your toes, keeping your head in line with your spine and abs contracted.
START: Put your hands on the floor with straight arms and your palms below your shoulders. Raise up onto your toes, keeping your head in line with your spine and abs contracted.
FINISH: Bend your elbows to 90 degrees, then return to the start position.
FINISH: Bend your elbows to 90 degrees, then return to the start position.
VARIATIONS: For moderately difficult push-ups, do the exercise from your knees. For easier push-ups yet, do the exercise with your toes on the floor, but hands on a raised bench or chair.
SHRUGS
START: Stand or sit upright and hold weights at your sides. The weights should be heavier than you would use in bicep curl.
START: Stand or sit upright and hold weights at your sides. The weights should be heavier than you would use in bicep curl.
FINISH: Shrug your shoulders upward, just as you would if your were saying, “I don’t know.” Be sure not to hunch over.
FINISH: Shrug your shoulders upward, just as you would if your were saying, “I don’t know.” Be sure not to hunch over.
BEAT THE BULGE
FINISH: Lift your chest and, keeping your arms straight, bring your arms around and in front of you. Keep your arms at shoulder level and keep your shoulders down.
START: Lie down with your legs together and a resistance band under your chest. Lift your chest and hold the resistance band by your sides.
START: Lie down with your legs together and a resistance band under your chest. Lift your chest and hold the resistance band by your sides.
FINISH: Lift your chest and, keeping your arms straight, bring your arms around and in front of you. Keep your arms at shoulder level and keep your shoulders down.
TRICEP KICKBACKS
START: Hold a medium weight and bend at the hip until your torso is at a 45-degree angle or parallel to the floor. Bend your knees slightly, bend your elbow and pull your elbow up to your torso.
START: Hold a medium weight and bend at the hip until your torso is at a 45-degree angle or parallel to the floor. Bend your knees slightly, bend your elbow and pull your elbow up to your torso.
FINISH: With your abs engaged, straighten your arm behind you, squeezing your arm. Return to the start position.
TRICEP DIPS
START: Sit on the side of a bench or chair with your feet on the floor. Place your hands on the bench by your sides and straighten your arms, sliding your rear off the bench.
START: Sit on the side of a bench or chair with your feet on the floor. Place your hands on the bench by your sides and straighten your arms, sliding your rear off the bench.
FINISH: Lower your body by bending your elbows until you feel a slight stretch in the chest and shoulders. Straighten your arms to raise your rear and repeat.
• Speak with your doctor prior to starting a new exercise routine.
• Model: Brittney Elliott, 24, demonstrated the exercises for Live Well Wyoming. The Casper woman will wed in July.
Carol Seavey is editor of Live Well Wyoming magazine, which is published six times a year by the Casper Star-Tribune. Contact her at 307-266-0544 or carol.seavey@trib.com. Follow her on twitter at Carol_Seavey. Live Well Wyoming is on Facebook at www.facebook.com/LiveWellWyoming.
