Wedding Workout: Shoulders January 22 2014, 3 Comments

Thanks for tuning into our first workout post on our Fit Little Blog!  We wanted to start off with one of the most important parts of the body for wedding gowns: the shoulders!  Below, you'll read about two different exercises that will help you tone up and shape up this area. Please find us on Instagram @FitLittleBride to see Trainer and Co-Owner of Fit Little Bride showing the correct form for this workout! 

Seated Shoulder Press

Sit securely on a stability ball with your back in a rigid posture. Raise a set of dumbbells to the ready position where your elbows are in line with your shoulders.
  • To execute the movement, exhale as you exert an upward pushing effort. Bring the dumbbells together at the top of the movement before slowly lowering the weight back to the starting position.
  • Keep your core tight throughout the movement not only to stay on top of the stability ball, but also to work your abdominals as much as possible.
Tip: The closer your feet are positioned together, the more your core will be engaged as you perform the movement.

Front/Side Lateral Raise

Standing with your feet together and your hands at your side, raise the dumbbells upward in a lateral position until your wrists are parallel with your shoulders.
  • In the same continuous movement (keeping your elbows completely straight) rotate your arms inward until they're extended out in front of you.
  • Then, in a slow and controlled manner, drop the weight down to your thighs. This only constitutes a half rep. To complete the rep, retrace the same movements back to the starting position. Your hands should be at your side.

Tip: Keep constant tension on your shoulders by not completely relaxing in the downward positions. Keeping the dumbbells 3-to-4 inches away from your thighs will create maximal loading on the muscles. 

Generally speaking, most people benefit from performing 10-15 repetitions and 2-3 working sets of a particular exercise. This will differ based on your training history, current fitness level, and goals.  Women focusing on maintenance should stick to 2-3 sets of 12-15 repetitions. Individuals aiming for mass gains should perform 3-4 sets of 8-12 repetitions. In order to gain strength, you should perform 3-4 sets of 6-10 repetitions.