Training Your Shoulders
Strengthening and toning your shoulder muscles prevents injuries and enhances your appearance in sleeveless and off-the-shoulder tops, which are common styles for wedding gowns. Another rewarding aspect of training your shoulder muscles is that they typically reveal visible results in a fairly short time, enabling you to enjoy “celebrity arms.” While improving your appearance is a strong motivating factor, strong shoulders are very valuable in preventing injuries. This will come in handy on your honeymoon as you load and carry your suitcases.
Your shoulder muscles are known collectively as your deltoids or “delts” and include three muscles: your anterior, medial, and posterior deltoids, which means your front, center, and rear shoulder muscles. Your deltoids work together with the rotator cuff muscles to enable your shoulder to perform its broad variety of movements.
Women tend to fixate on the usual problem areas — like tummies, hips, and thighs. No surprise, then, that your back might be at the bottom of your shape-up list. Don't neglect it — wedding dresses often require elaborate undergarments that squeeze you through the torso. If you don't want a squashed-back visible beneath your gown, stick to these exercises!
The rotator cuff muscles include the supraspinatus, subcapularis, infraspinatus, and teres minor. If you strengthen these muscles, you will have stronger joints and more stable shoulders. This will prevent injury when you lift things or play sports.
Figures 9-15 and 9-16 The overhead press strengthens and tones the muscles of your shoulders, arms, and back. Defined shoulder muscles also enhance a V-shaped appearance and make your lower body appear more slender.
GET SET Stand in a split stance. Anchor one end of your band or tubing by standing on it with your right foot. Hold the other end of the band or tubing with your right hand. Tighten your abdominal muscles to support your lower back. (
ACTION Slide your shoulders down and back. Slowly press the band up with your other arm, palm facing forward, extending your arm fully without locking your elbow. Your arm will travel slightly forward. Keep your wrist joint flat. Maintain good alignment. Keep your abdominals tightened. (
WEDDING WORKOUT POINTERS Inhale to prepare, exhale to press up. Inhale, return to start. Tighten your abdominal muscles to stabilize your back.
VARIATIONS
(EASIER) Face your palms in, instead of forward.
(DUMBELLS) Stand in a split stance. Hold a dumbbell in each hand. Bend your elbows, with your palms facing forward, and place your hands outside of your shoulders. It's like a “stick 'em up” position. Press weights up as high as you can go without locking your elbows. Lower to shoulder or slightly lower than shoulder height.
Figures 9-17 and 9-18 The side raise strengthens and tones your shoulders and adds definition to the top central section, creating a wider shoulder line that eliminates the need for shoulder pads and slenderizes your lower body.
GET SET Stand in a split stance. Hold one end of an exercise band or tubing in each hand. Hold your left hand in the center front of your body with your right arm at your side, palm facing forward and thumb pointing up, as if you're a hitchhiker. (
ACTION Slide your shoulders down and back. Lift your right arm out to the side to approximately shoulder height. (
WEDDING WORKOUT POINTERS Inhale to prepare, exhale to lift. Inhale to return to start. Lift arm directly to the side. Maintain good alignment. Keep abdominals pulled inward. Relax your shoulders. Keep your head level.
VARIATIONS
(EASIER) Perform while seated.
(DUMBBELLS) Stand in a split stance. Hold a dumbbell in each hand. Hang your arms at your sides with palms facing in. Lift your arms out to the side to approximately shoulder height. Avoid locking your elbows. Lower slowly and with control.
Figures 9-19 and 9-20 The forward raise strengthens and tones the front of your shoulders and chest.
GET SET Sit up straight in a stable, armless chair. Hold one end of an exercise band or tubing in each hand. Hold your left hand in the center front of your body with your right arm in front of your right thigh, palm facing backward. (
ACTION Slide your shoulders down and back. Raise your right arm forward, feeling the resistance of the band. Keep your wrist joint flat. Be sure to keep the opposite end stable. (
WEDDING WORKOUT POINTERS Inhale to prepare, exhale to lift. Inhale, return to start. Maintain good alignment. Keep your head level. Avoid rocking your body forward and back. Avoid arching your lower back.
VARIATIONS
(HARDER) Stand with legs parallel. It's more difficult to maintain good alignment.
(HARDER) Lie on your back on the floor.
(DUMBELLS) Stand with feet hip-width apart. Use the split stance. Take one step back, bend both knees slightly, and balance your body weight between both legs and in the centers of your feet. Hold a dumbbell with a gentle grip in each hand. Slowly raise your arms in front of your body to shoulder height. Face your palms toward the ground. Keep your shoulders relaxed, abdominals pulled inward. Slowly lower weights back to start.
Remember to keep your back and abdominal muscles pulled in throughout all of your exercising. A strong core keeps your form steady and aligned. It also helps your body to work harder. You'll be rewarded in the end with an even stronger, flatter stomach for your wedding and honeymoon.
Figures 9-21 and 9-22 The rear shoulder fly strengthens and tones the muscles in the back part of your shoulder and your mid-upper back.
GET SET Stand in a split stance with your feet hip-width apart and one foot slightly in front of the other. Hold one end of an exercise band or tubing in each hand in front of your body. Reach forward and lengthen arms at shoulder height, with palms facing in, arms horizontal and parallel to the ground. Pull in your abdominal muscles to support your lower back. (
ACTION Slide your shoulders down and back. Pull your right arm back, feeling the muscles working in the back of your shoulder and in your mid-upper back. Keep your wrist joint flat and your shoulders and hips in alignment facing forward. Avoid twisting your torso. Be sure to keep the opposite end stable. (
WEDDING WORKOUT POINTERS Inhale to prepare, exhale to lift. Inhale to return. Move arm directly to the side. Maintain good alignment. Keep abdominals pulled inward to support your lower back. Relax your shoulders. Keep your head level.
VARIATIONS
(EASIER) Perform while seated.
(DUMBELLS) Stand in a split stance with your upper body leaning forward at a forty-five–degree angle. Hold a dumbbell in each hand. Hang your arms straight down under your shoulders, palms facing in. Lift your arms out to the side just under shoulder height. Avoid locking your elbows. Lower slowly and with control.
