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Prom is coming soon so we have made a workout guide that is not only a confidence builder but will have you looking and feeling great in your prom dress just in time for the big night.
Starting about 6 weeks before prom you should get your self used to a nightly workout. Don't push yourself to hard at first, but remember that you are trying to get into shape and that takes hard work and dedication. Each week increase your workout if you want maximum results. If you are not constantly pushing yourself harder, sorry to say this, but you will not see the results you are looking for.
For those last minute girls that do not have 6 weeks, make sure you do a cardio workout 3-4 times a week and focus on the areas you want to improve on the other days. Push your self but don't over do it...muscles need to rest if you want them to build up.
Because we know that it is hard to find a workout that suits your body or lifestyle we gathered a few of the best exercises for all types of bodies. Try to do a variety of the exercises and your body will respond better because you've work different muscles on the body. Always begin any exercise with a 20-minute cardio workout to help burn fat, tone, and get your heart racing.
First Things First
Improving the Back View
Flaunting the Front
Tummy Tucks
Showing off the Lower Body?
First Things First
Stretch, Stretch and Stretch!!! It would be awful to do all this work and hurt your self so that you miss prom altogether. Stretches should last about 10-15 minutes and after your workout do some cool down exercises for about 5 minutes.
Now that you are all ready to sweat, begin with the 20-minute cardio by jump roping, jumping jacks, running, or try knee hopping. every 2 weeks increase the cardio by 10 minutes and mix up your exercise by adding in stair climbs, swimming, kickboxing, dancing or yoga. Cardio should be done every other day 3-4 times a week.
Improving the Back View
For a low to no back dress, alternate doing these exercises twice a week.
Starting Position - Stand up straight, feet shoulder length apart and arms at sides holding 2.5-5 pound hand weights.
1. In a single stride bring one leg forward. Your legs should be far enough apart that you feel a slight pull from your back leg. Keep your feet flat on the ground facing forwards. Hands should be about aligned with your knees. Keep abs tight and back flat (no arch). Now bend elbows up towards hips. Don't lift your shoulder up but rather push your should blades together. Do 8-10 reps. Repeat with opposite leg.
2. Return to starting position, and then lift your arms out (like wings) keeping elbows slightly bent. Squeeze shoulder blades together and hold position for a few seconds. Lower your arms back to your sides keeping your shoulder blades together. Start out doing 2 sets of 10 and increase every 2 weeks.
Tip - the slower you lift and lower your arms the better results will be.
Flaunting the Front
A strapless dress will desire strong shoulders and tricep muscles. Start out twice a week and increase sets when ready.
Starting Position - In push up position, rest your hands on a platform like an exercise bench or crate for levitation. Knees on the ground.
1. Lower your torso towards the platform, keeping your body in a straight line with neck extended and holding abs tight. Lift your body up but don't lock your elbows and repeat 10 times.
2. Return to starting position except rest only one of your arms on the platform with the other on your thigh and hold that position for 2-3 seconds. Switch arms doing this 10-15 times on each side.
For a harder workout do the exercises with your feet places on the ground instead of your knees.
Tummy Tucks
Whether you are wearing a tight dress or showing off your tummy, you are going to want to your tummy to be tight. Try to do 3 sets of 25-50 sit-ups every other day.
Starting Position - On your back with hands behind your head, have shoulder slightly lifted off the ground bring your knees towards your chest. Keep lower back on the ground at all times.
1. Slowly lift your upper body towards your knees and slowly return to starting position. The slower the action the better the results.
2. From starting position, extend one of your legs up diagonally. Reach the arm on the same side across your body toward the opposite knee (the one not extended). At the same time bring the bended knee towards the reaching arm to avoid pulling muscles.
For a serious tummy tucker, lower the extended leg to the ground (about six inches above) with out ever touching and then do exercise #2.
Showing off the Lower Body?
If the dress features a high slit or emphasizes the buttocks the following is the exercise for you.
Starting Position - Standing up with feet together and arms at sides.
Lunge one leg forward making sure that the back knee almost touches the ground but never actually does. Now lunge back leg in front of the other and repeat this "walking" motion across the room. Don't pull any muscles by moving to quickly; the slower the better and the more you will feel the exercise working. Use a long hallway for this or go back and forth a few times in a room. Do 25 lunges per leg.
Hold hand weights if you are up for it.
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