Fit For Marriage

Upper body exercises

"I've found that most brides are keen to get their arms, shoulders and backs into shape," explains Pippa,  "especially if they've chosen an off-the-shoulder or sleeveless dress".

You'll need some weights.  "I prefer bought hand weights because it's easier to get the correct weight and they're a good shape to hold," says Pippa, "but you can use what you have at home, for example tins of food or bottles filled with sand."

"The weight should be light enough to allow you to do three sets for each exercise, but not so light that you can manage a fourth set."

These exercises should be done three times a week with a days rest in between.

Do each exercise for three sets of 12 repetitions.  Rest for 60 seconds between each set.

Seated dumbbell curl

Sit on a chair with a back support. Grasp a dumbbell in each hand, palms facing your sides. Curl the weight up by flexing at the elbow.

Simultaneously rotate your forearm. At the peak of the movement, your palm should be facing up with the little finger higher than the thumb.

This exercise can be done one arm at a time or both arms at the same time.

Note: Make sure your upper arm stays next to and slightly in front of the centre of your upper body. Do not let the elbow move away from the body, because this takes the tension off the biceps and stresses the elbow.

Flat dumbbell press

Lie on your back on a flat bench. Grasp one dumbbell in each hand, with palms facing forward, elbows bent, dumbbells just to the side of your shoulders. Your elbows, shoulders, and wrists should be in the same plane. Your knuckles should face the ceiling. Press the dumbbells up by straightening, but not hyperextending, your arms. At the top of the movement, the dumbbells should be over your chin.

Notes:
Don't let your wrists flop around - keep them straight.
Control the dumbbells so that they are close to your body. When your elbows are bent, the inner part of the dumbbells should touch your shoulders.
Control the position of your forearms. Remember to keep elbows and shoulders in the same plane.

Seated triceps extension

Sit in a chair or on a bench. Grasp one dumbbell in both hands with your fingers around the plate at one end. Straighten your arms so the weight is over your head and your upper arms are next to your ears. Keeping your upper arms stationary, lower the weight behind your head to the back of your neck by flexing only at your elbow joints. Straighten your arms and repeat.

Notes:
Do not move your upper arms. Concentrate on flexing the triceps
The only action should be at the elbow joint
Keep your elbows next to your head
If your upper arms move forward, you might hit yourself on the head

Modified push up

Lie on the floor, knees bent and ankles crossed. Put your arms on the floor, palms down, slightly more than shoulder width apart. Bend arms so that the chest almost touches the ground and then push to straighten the arms completely.

Notes:
The body must be kept straight. If the hips sag forward the lower back will be stressed.

Thanks to Debbie for demonstrating the exercises.

Fit for marriage - Introduction +click here
Fit for marriage - Upper body +click here
Fit for marriage - Abdominals +click here
Fit for marriage - Lower body +click here
Fit for marriage - Aerobic +click here