How to tone your body for your wedding day
07 Apr 2016
When you've reached your target weight ahead of your wedding, think about some simple toning exercies to make sure you look nothing but your best on the big day. Zana Morris, founder of The Library Gym in London, offers her toning tips
Addressing each body part in turn, personal trainer and nutritionist Zana Morris explains how you can achieve your most feel-good figure.
Thighs and Glutes
“Lunges are great for toning thighs, glutes, your core and even overall strength and fitness. They are really simple and can easily be done at home as they require no equipment.
"Stand with your feet hip-distance apart, hands on your hips. Take a big step forward with your left leg and lower your right knee towards the floor aiming to just touch the surface. Your right hip, shoulder and knee should all be on the same vertical line and your left knee should be above your left ankle. Push through your left heel to straighten your legs and return to the initial starting position alternating to the other leg. Repeat, alternating legs for 60 seconds. Break for 30 seconds and then repeat for 60 seconds.
“Super Squats are also perfect for toning things and glutes ready for the big day. Start by standing with legs hip-width apart, toes pointing slightly out. Keeping your upper body straight, hold your arms in front of you, one hand taking hold of the other wrist for balance. Squat down as low as you can comfortably go pushing your hips slightly back, keeping feet firmly planted on the floor. Inhale as you go. Exhale, keeping your tummy tight, push through your heels, and using your glutes as well as your thighs to power the move, return to the start position. Repeat as many times as you can for 60 seconds. Break for 30 seconds and then repeat for 60 seconds.”
“Tricep dips are great for firming the back of the upper arm. You will need to sit on the edge of a bench or a sturdy chair with your feet flat on the ground. Walk your feet forward a few steps so your knees are over your ankles then supporting yourself with your arms, lower your hips off the surface. Dip your hips as low as you are comfortable with, bending your arms at the elbows. Straighten your arms as you exhale and push yourself quickly back up. Repeat this exercise for 30 seconds. Break for 30 seconds and then repeat for 30 seconds.”
“Crunches are a great way to tone the tummy muscles. Lie on your back, knees bent, feet on the floor and hands behind your head supporting your neck. Make sure your chin is away from your chest and look up towards the ceiling throughout the exercise. Tighten your tummy muscles and slowly lift your chest and back up off the floor. Look upwards as you raise your chest up towards the ceiling as high as you can then lower slowly back down. I recommend starting with 10 repetitions and build up to 20. Break for 30 seconds and then repeat.”
“Calf raises are perfect if you want to tone up and get some shape to your calves. Stand on a step, the bottom of the stairs works great. Using the banister or the wall for balance, start with your toes pointing forwards and your heels overhanging the edge of the step, Raise your heels, coming up as high up onto your big toe as possible. Contract your calves and then lower heels as low as possible to a full stretch. Repeat this any many times as possible for 20 seconds. Break for 30 seconds and then repeat for 20 seconds.”