The Bridal Body Workout Plan

January 30 2019

Whether you’ve been planning your perfect wedding since you were a kid or you haven’t given it a second thought, there are a lot of things to think about before the big day.

You need to think about venues, caterers, florists - and of course, the dress!

With all the stress that comes with planning a wedding, upping your exercise routine will not only help you look great at the end of the aisle, but you’ll feel great on the inside too. Exercising releases endorphins to keep stress at bay (just what you’ll need), and boosts your confidence for when all eyes are on you.

When you’re taking centre stage in front of your friends and family, it’s only natural to want to look your best. So, up your confidence and feel amazing when you’re in your dream dress with our workout plan.

We’ve created a list of workout plans to suit a range of wedding dress styles, so no matter what your look is, we’ve got the perfect plan for you.


When we exercise, we tend to focus on the areas we can see, like our arms and our stomachs, so our backs can often get neglected. If you’re leaning towards a plunging backless dress, this plan will make sure your back stays strong and toned. Plus, strengthening your back will help improve your posture - ideal for the all-important wedding photos!

Bent over row

- Holding a pair of dumbbells, keep your feet hip-width distance apart and bend at the waist and knees
- Hold your arms and the dumbbells extended out in front of you towards the floor
- Squeeze your shoulder blades together and bring the weights up, keeping your elbows in
- To complete one rep, lower the weights back down, keeping your elbows in tight

Lat pulldown

- Using the lat pulldown machine, adjust the weight so you can complete 10-12 reps
- Keep your hands shoulder-width apart
- Lean back slightly as you pull the bar towards you
- Focus on keeping your shoulder blades pulled together

Assisted pull up

- Using an assisted pull up machine or bar with pull up bands is a great way to build strength if you can’t do a pull up… yet
- Grip the bar with hands shoulder width apart
- Focus on pulling your shoulder blades together and lift yourself up to the bar
- Slowly bring yourself back to the start position

Sweetheart neckline

If a sweetheart neckline is more your style, your shoulders, arms, neck and chest will be in the spotlight. Draw attention for all the right reasons with these workouts that will sculpt and tone these typical trouble spots:

Upright Row

- Stand with your hips feet distance apart, holding a dumbbell in each hand
- Lift the dumbbells up to just below your chin, keep your elbows sticking out
- Slowly bring back down for one rep

Tricep Dips

- Facing away from a bench, put your hands shoulder-width apart
- Straighten your legs out in front so you are close to the floor
- Bend your elbows towards the floor to lower your body
- Push back up to complete one rep

Bicep curls

- Stand up tall, feet together, with a dumbbell in each hand
- Engage the core and keep your shoulders back
- Curl the dumbbells up to your shoulders and slowly back down


Corset dresses are perfect for emphasising your waist and hips to create that dramatic hourglass shape. For a smooth silhouette, you’ll want to increase the strength in your core and hips while trimming down your waist for maximum impact.

Seated Russian twist

- Sitting on the ground, lift your feet slightly in the air
- Lean back slightly with your back straight
- Twist from side to side slowly, focus on engaging your core
- Make it more challenging by holding a medicine ball


- Skipping is an all round fat burner that will help you to lose weight and sculpt your waist
- Try skipping with high knees or do double unders (two rotations of the rope in one jump) to test yourself
- Rotate the rope from your wrist, not your shoulders, to see the best results
Side bends with a dumbbell
- Standing straight with your feet hip-width apart, hold a dumbbell in each hand
- Slowly lean to one side, keeping your back straight and head up
- Slowly come back up to the starting position and repeat on the other side


Mermaid dresses are the ultimate way to highlight your figure, which is why this workout focuses on strength exercises to target your greatest asset. As our glutes are our biggest muscle, they need to be challenged to change. This workout is designed to be completed a few times a week, focusing on your glutes, back, hamstrings and quads.


- Standing with feet shoulder width apart, keep your chest up and face forward
- Sit down slowly into an imaginary chair
- Push up explosively, focus on engaging the muscles in your bum
- Ensure your heels stay on the floor throughout
- Mix up your squats with narrow and sumo (wide stance) and add dumbbells to really target all the glutes


- With one front in front of the other, bend at the knees and drop your hips, keeping your front knee above your ankle
- Keep your weight in your front heel and lift yourself back up
- Add dumbbells to make it more challenging

Glute bridge

- Lie on the floor and bend your knees
- Squeeze your glutes and push your hips up, hold and squeeze that bum!
- Slowly lower down for one rep, to make it harder add a bar or medicine ball held across your hips

Short dresses

If you’ve opted for a fun and flirty short dress, you’ll want picture-perfect pins to match. This workout adds extra lower-body strength exercises to your fitness routine and will help you wow your guests with lovely lean legs.

Jumping Lunges

- As above with the lunges, speed it up by jumping from one foot in front to the other

Side Lunge

- Stand with feet shoulder-width apart and take a large step to the left
- Keep your left knee above your toes and push back up
- Repeat on the other side

Step Ups

- Step up onto a weight bench or box with your right foot
- Focus on pressing through the right foot and don’t swing your arms
- Bring your left leg up to stand on the box then step back down with the right
- Rinse and repeat on the other side!

If you’re looking for more helpful tips and advice, visit our blog for information on fitness and nutrition.

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