If you are looking to show off your arms while sashaying down the aisle, wow your loved ones, and give yourself a confidence boost on your big day, these five quick and easy exercises will have your arms toned in no time. As a bride, your life is full of “To-Dos” to cross off the list, which is why every one of these exercises can be done while making breakfast, in the shower, at a desk, or before bed. While these exercises are mostly bodyweight focused, you can add light weights or various household items to make them more challenging.
All exercises have been approved as time-effective ways to tone arms by Brad Seng, the University of Colorado Boulder Triathlon head coach, D3 Multisport head coach, and Team World Vision nationals head coach.
1. Arm Circles
Stand or sit straight up holding your arms out on either side of you in a T-pose. These can be done in large or small circular motions. Make sure to keep your arm muscles tight and your elbows locked. It is recommended to do 3-4 sets of 15-20 repetitions with circles done in both directions. Make sure to perform the circles slowly for the best results.
If you are looking to add some weight and do not have any dumbbells, grab a can of soup, a water bottle, or any object you would be able to hold easily and perform the exercise.
2. Lateral Arm Raises
Place your hands with the palms facing towards your hips with your hands at your sides. Slowly raise both arms up at the same time to make a T-shape. Stop when your arms are even with your shoulders. It is recommended to do 2 sets of 10-20 repetitions. You can do these without any weight, but can also grab nearby objects that weigh about the same and perform.
3. Push Ups
Purely a bodyweight exercise, push ups are great for your shoulders, arms, and core. To perform a pushup, make sure your hands are directly under your shoulders, legs straight out behind you, and your spine as straight as possible. If you need, bend your knees for a modified version.
To begin, bend your elbows and slowly lower to the ground. Make sure your elbows are close to your sides. Stop the push up when your upper arms are parallel to the floor. It is recommended to do 2-3 sets of 10 repetitions.
4. Downward Dog to Plank
This exercise is super easy to do before bed or after you wake up in the morning; you will get a stretch in while also toning your arms. To perform, begin in a push up position and move your hips up and backwards until you are in an inverted V position, aka downward dog. Your hands and feet should not shift where they are too much. Take a moment to feel a stretch in your calves. From here, slowly move back to the push up position you started in and hold for 10-30 seconds. It is recommended to do 2-3 sets of 10 repetitions.
5. Biceps Curls
This exercise is best done with light weights or light objects, but can also be done without weight. To begin, place arms at your sides but slightly out in front of your torso with your palms towards the ceiling. Engage your bicep by flexing and slowly curl your arm upward by bringing your hands toward your shoulders, making sure to keep your upper arm as still as possible. From here, slowly bend your arm back to the starting position. It is recommended to do 2-3 sets of 10-15 repetitions.
If you are looking for a challenge or have a busy hand, you can also perform single arm bicep curls with or without weights.
As a bride, life can move fast as you plan for your wedding, so having fast go-to workouts on hand can help take some stress off your shoulders and at the same time, tone them! These exercises provide you the flexibility to tone your arms quickly and are not an extensive workout.
Check-out ALL! the workouts in this series:
- BACK Five Easy Back Exercises for Your Backless Wedding Dress
- TUMMY 5 Quick Tummy Toning Exercises for a Mermaid Wedding Dress
- ARMS 5 Arm Exercises to Rock Your Sleeveless Wedding Dress
- BUTT AWWWsome Butt Exercises for Any Wedding Dress