Prom Dress Workouts

Look Perfect for Your Big Night

-- By Jen Mueller & Nicole Nichols, Fitness Experts

Every girl wants to look her very best on her prom night! Once you've found that perfect dress, you're probably working extra hard at sticking to a healthy diet and exercise plan. We've designed three prom dress workouts to help you focus on and play up the assets that your particular dress will show off. In combination with a healthy diet and regular cardio program, adding these 3-4 exercises at least twice a week will help you look tight and toned on your big day!

Choose from one of these four dress styles to get your perfect workout:
1- Open back
2- Arm-baring (halter, strapless, spaghetti straps)
3- Form-fitting

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Open back dresses feature—what else—your back. To target those muscles (Latissimus dorsi, Trapezius, Teres, Rhomboideus, Deltoideus), use these four exercises:

Exercise 1: Reverse Flys (See an animated demonstration)
What You Will Need: Dumbbells and a stability ball (optional)
Starting Position: Begin this exercise by placing your body balanced on the Swiss ball at your core with legs straight and toes on the floor. Hold dumbbells to the left and right side of the Swiss ball underneath your shoulders with arms extended.
Action: EXHALE: Raise your arms to your side, bringing the dumbbells up to shoulder level height. Keep your arms as straight as possible but do not lock your elbows. INHALE: Slowly lower the dumbbells back to the starting position to complete one rep. Aim for 8-12 reps and 2-3 sets.
Special Instructions: This is not an exercise for heavy weights. Keeping arms slightly bent will lessen the stress on the elbow. To use the ball without hurting you stomach, sit on the ball and then bend over from the waist so that your torso rests on your thighs. Repeat the same arm motion as described above from a seated position. To do this exercise without a ball, stand up straight. Pulls abs in tightly and bend over until your back is parallel to the floor. Repeat the same arm motion described above from this bent-over position. (Do not attempt this option if you have a bad lower back.)

Exercise 2: Seated Rows (See an animated demonstration)
What You Will Need: A resistance band or seated row machine in the gym (follow specific instructions for machine)
Starting Position: Sit on floor with knees slightly bent, feet hip-width apart. Keep back straight, abs in, heels on the floor. Loop band around the soles of the feet, then cross the ends/handles over shins so right hand holds left handle and left hand holds right handle, palms facing down.
Action: EXHALE: Pull hands toward chest so elbows and fists are at or near shoulder level, pinching shoulder blades together at the end of the movement. INHALE: Slowly return to starting position to complete one rep. Aim for 8-12 reps and 2-3 sets.
Special Instructions: Make it harder: Spread feet apart so they lie on the band closer to handles for more resistance. Make it easier: Do not cross handles and keep feet close together at center of band.

Exercise 3: One-Arm Dumbbell Row (See an animated demonstration)
What You Will Need: One dumbbell
Starting Position: Grasp a dumbbell with palm facing in. Rest opposite elbow on opposite leg. Try to create a flat back. Keep upper body steady.
Action: INHALE: Pull the dumbbell up as high as possible, keeping your elbow back & ensuring that the upper arm travels away from your torso a little. EXHALE: Lower dumbbell back down until arm is straight, but elbow does not lock, to complete one rep. Aim for 8-12 reps and 2-3 sets.

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• XXVICTORIAXX "These all sound great! Thanks Coach Nicole! =)"

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