6 Workouts to Fit Your Wedding Dress Style

Based on your wedding dress style, target these areas to look your best.
by Ivy Jacobson
Woman working out with headphones
iStock images

Fit-and-Flare Dress

This type of gown creates an hourglass effect, so you'll want to focus on your midsection.

Ines DiSanto trumpet wedding dress
Kurt Wilberding

Twister Crunch

Twister crunch abs exercise for fit-and-flare wedding dress

Equipment: A resistance band

Step 1: Sit on the floor with your knees bent and feet flat. Hold each end of the band out in front of your chest with your arms extended at slightly more than shoulder-width apart.

Step 2: Lean your upper body backward about 45 degrees and lift your legs off the ground until your calves are parallel to the floor. Rotate the upper body to your right, swinging your hands around to follow your body. Your right hand should reach about two inches from the floor. Repeat to the left. Do 10 reps.

Area Worked: Obliques

Plank Pose

Plank pose abs exercise for fit-and-flare wedding dress

Equipment: A mat

Step 1: Lie facedown. Rest on your forearms with your elbows directly under your shoulders and your palms flat on the floor.

Step 2: Push up off the floor and onto your toes (feet together) while resting on your elbows. Keep your back flat and in a straight line. Tighten your abs by pulling your navel up and in slightly. Avoid sticking your butt in the air or letting your back sag. Hold for 30 seconds. Lower and repeat. Try for five reps.

Area Worked: Whole-body workout, with emphasis on upper abs

Open-Back Dress

You want to target your back and shoulders, so it's time to become best friends with your hand weights.

Lela Rose open-back wedding dress
Maria Valentino

Bent-Over Dumbbell Rows

Bent-over dumbbell rows arm and back exercise

Equipment: Five-pound weights

Step 1: Stand with your legs hip-width apart and hold your weights with a palms-in grip. Keep your back straight and bend forward at the waist with your knees slightly bent.

Step 2: Extend your arms straight down. Pull the dumbbells toward your chest. Keep your elbows close to your sides and pull with your back muscles while raising elbows as high as possible.

Step 3: Slowly lower your arms back to the starting position. Try for 15 reps.

Area Worked: The middle part of your back

Shoulder Shrugs

Shoulder shrugs arm exercise

Equipment: Five-pound weights

Step 1: Stand with your feet hip-width apart, arms at your sides (palms in) and your knees slightly bent. Hold one weight in each hand.

Step 2: Slowly shrug your shoulders up toward your ears, keeping your arms straight. Hold for three counts and release. Repeat 10 times.

Area Worked: Your upper back

Strapless Dress

Strapless dresses draw the eye up to the collarbone area, so you'll want to work both your shoulders and arms.

Amsale strapless A-line wedding dress
Maria Valentino

Seated Dumbbell Press

Seated dumbbell press arm exercise

Equipment: Five-pound weights and a sturdy chair (or if you have one, a large exercise ball)

Step 1: Sit on the chair or exercise ball with your feet flat. Hold a dumbbell in each hand at shoulder level with your palms facing forward.

Step 2: Press the dumbbells up until your arms are fully extended over your head.

Step 3: Lower your arms so your elbows form a 90-degree angle, keeping the shoulders away from your ears, then repeat. Do 15 reps.

Area Worked: Your shoulders

Standing Dumbbell Curls

Standing dumbbell curls arm exercise

Equipment: Five-pound weights

Step 1: Stand with your feet hip-width apart and your knees slightly bent, holding your weights with a palms-forward grip. Extend your arms so they rest in front of your thighs.

Step 2: Keep your elbows close to the side of your body and curl the weights up using your biceps, making sure to keep your shoulders down and back.

Step 3: Lower the dumbbells slowly to the start position without allowing them to rest on your thighs or locking your elbows. Aim for 15 reps.

Area Worked: Your biceps

Illustrations by Brown Bird Design

Up Next
Bridal fitness plan before wedding
6-Month Wedding Fitness Plan
We’ve got your ticket to a toned, wedding-ready body!
by Rachel Torgerson9 min read