Five Easy Back Exercises for Your Backless Wedding Dress

This workout plan is meant to be quick and easy so you can tone your back before your morning coffee has even finished brewing! Whether you are looking to tone up for a dress with a plunging back or just want to feel your best on your wedding day, these simple exercises will help knock your back into shape. All of the exercises just use body weight and can be done when you get up in the morning, before bed, or if you have the space throughout your day to lean against a wall, grab a door frame, or lie on the floor.

All exercises have been approved as time-effective ways to tone backs by Brad Seng, the University of Colorado Boulder Triathlon head coach, D3 Multisport head coach, and Team World Vision nationals head coach.

1. Scapular Wall Slides

Lean against a wall making sure that your head, upper back, lower back, and butt are all pressed against the wall. Next, press the back of your hands against the wall on either side of your head. Make sure that you are pressing everything from your wrists to your elbows against the wall. Now, slowly slide your arms up the wall trying your best to keep your wrists and elbows from coming off. Once you have gone as far as you can, slowly bring your arms back down to their starting position. Complete 2-3 sets of 8-10 repetitions of these scapular wall slides. Remember to engage your back muscles in order to feel the burn!

2. Wall Pulls

For this one, we are going to use a door frame, pole, or sturdy tall object; reach your arms straight out and grab it. Place your feet next to one another so that they are touching. The closer your feet are to the door frame, the harder the workout–the farther away they are, the easier the workout. Now, pull yourself towards the door frame until your chest touches it and hold this position for a few seconds. After, slowly ease away from the door frame and return to your starting position. Complete 2-3 sets of 10-15 repetitions.

3. Bent Over W’s

Begin by placing your feet shoulder width apart and slowly hinge at your waist and stop when your chest is parallel with the floor. It is important that you do not round your spine. Add a slight bend to your knees. Hold your arms out on either side of your body with a bend to create a W-like shape with your palms facing the floor. Your elbows should be facing the wall behind you. Very slightly bend your knees and bend your arms. Pull your arms into your chest, rotating your arms so your palms are now facing each other at your face. Make sure to squeeze your back muscles during this exercise to get the best result. Complete 2-3 sets of 10-15 repetitions.

4. Superman

Get ready to fly! Begin by laying face down on the floor with your arms reached out in front of you. At the same time, activate your back and core to lift both your arms and legs off of the floor to create a superman-like pose. Hold this position for 5-10 seconds and then bring your arms and legs back to their starting position. Complete 2-3 sets of 8-10 repetitions.

5. Prone Thoracic Extensions

Begin by laying face down on the floor with your arms bent and your hands touching the back of your head. Activate your glutes, your core, and your back by working to lift your chest off of the floor. Hold this position for 5-10 seconds and then return to the starting position. Complete 2-3 sets of 8-10 repetitions.

All exercises can be enhanced by creating extra focus on tightening and squeezing the muscles that are activated during the exercise.

And with that, your coffee has just finished brewing and you have completed a full back workout! Easy enough! Make sure to modify each set as you feel if it is too challenging or not challenging enough. You are now bound to look your best on your wedding day if you are to follow this workout plan.

Check-out ALL! the workouts in this series:

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AWWWsome Butt Exercises For Any Wedding Dress

By Amelie Bauer

Who doesn’t want to show off their toned bod on their wedding day? These exercises can help with giving your butt a little extra lift so you can flaunt your stuff no matter the dress style you may choose. Make sure to focus on precision and activating your glutes and core during each exercise to see the best results!

All exercises have been approved as time-effective ways to tone a butt by Brad Seng, the University of Colorado Boulder Triathlon head coach, D3 Multisport head coach, and Team World Vision nationals head coach.

1. Donkey Kicks

2. Fire Hydrant

It is time to embrace your inner neighborhood dog and pretend to pee on a fire hydrant! Similar to donkey kicks, begin on your hands and knees. This time, engage your glutes and draw your leg out to your side, almost as if you were a dog peeing on a fire hydrant! Stop when your leg is in line with your hip and back. Move slowly and carefully making sure to keep your leg bent. Complete 2-3 sets of 10 repetitions.

3. Bridge

Lay on your back with your legs bent out in front of you. Place your hands by your hips with the palms down, resting them on the floor. Then, activating your core and glutes draw your belly button towards the sky. Make sure to not arch your spine and stop when you have created a nice slope from the top of your knees to your stomach. Complete 2-3 sets of 10-15 repetitions.

If you are looking for a challenge, you can complete single leg bridges by holding one of your legs out straight in front of you.

4. Hip Abduction

Stand straight up with your hands at your sides. Lift one leg up to a table top position. Now, slowly draw your leg out to your side, opening it like a door until it is in line with your hip. Then, slowly draw it back to its starting point. Complete 3 sets of 10 repetitions and then switch sides.

5. Single Leg Deadlift

Start by standing straight up with your hands at your sides. Now, pick one leg up and hinge at the waist so that you bring your chest towards the ground. Lift your leg up behind you using your glutes. Stop when your chest is parallel with the floor. Then, slowly hinge backwards and draw your leg back to its starting position. Complete 3 sets of 10 repetitions and then switch sides.

If you are looking for a challenge, you can add a dumbbell and hold out your arms straight in front of you as you hinge forwards and backwards. Modify the set as needed when adding weight.

Look no further for a workout routine that will get your glutes burning, and give you the best butt lift around. Committing to this workout will set you and your butt up for success on your wedding day, making sure that you look your best.

Check-out ALL! the workouts in this series: