A go-to guide for Bridesmaids: Tone up and Dress up!

When you hit a certain age, mid-20s to early 30s for most girls, you’re in “the wedding years.” Whether you’re newly married, engaged, or hoping for a ring soon, you know how important it is to be your fittest, most toned self for your own wedding—but chances are you’ll be a bridesmaid more than a few times this summer, and want to look just as fantastic at all of your friends’ weddings too. Erin Casey, the gorgeous and graceful co-owner of Bella Bridesmaid Chicago, helped Be U Weddings choose some stylish bridesmaid gown picks for summer, and Megan Shincarick, certified personal trainer and project leader for Kb Fitness Solutions, customized some workout moves for each to help you tone the feature you want to show off (all photos courtesy Kb Fitness Solutions). What follows is a guide for your getting to your most fabulous AND fashion-savvy self—now that’s motivation!

Use this workout below to target your chest, back, arms, hips, waist, and shoulders. Start with a set of 5- to 8-pound weights and complete this circuit at least 3 times through. As you increase strength, increase your weights or build up to completing this circuit 4 or 5 times.  Aim to complete this circuit every other day. On your off-days, shoot for 30-45 minutes of cardio exercise, such as running, biking, or the elliptical.

Lunge and Curl (10 reps)

1. Grab a pair of dumbbells and hold them at your sides.
2. Step back about 3 feet with your right leg, simultaneously curling the dumbbells toward your shoulders as you lower your hips until your left knee is bent 90 degrees and your right knee is a few inches from the floor.
3. Push back up and lower the dumbbells. Repeat, stepping back with your left leg. That’s 1 rep.

* * * * *

Reverse Fly (20 reps)

1. Stand with feet shoulder-width apart, a dumbbell in each hand, arms by sides, palms in.
2. Bend from hips and lift arms out to sides at shoulder level. Keeping elbows slightly bent, squeeze at the top; lower.

* * * * *

21s (1 set of 21)

Stand with feet shoulder-width apart, knees slightly bent, a dumbbell in each hand, arms by sides, palms facing forward.

1. Curl dumbbells up to waist, approx. 90 degree angles, then lower—7 reps.
2. After last rep, curl from waist up to shoulders; lower to waist—7 reps.
3. After last rep, lower arms all the way, and then do 7 full biceps curls, full range of motion (up to shoulders).

* * * * *

One-Leg Lateral Lift (10 reps each side)

1. Stand with feet hip-width apart, knees slightly bent, a dumbbell in each hand by sides, palms in.
2. Lift left foot behind you and hinge forward from hips until left leg and back are almost parallel to floor.
3. Place left arm beside left leg.
4. Bend right elbow 90 degrees by side and straighten arm behind you; bend elbow and repeat, keeping leg lifted. Do 10 reps. Switch sides; repeat.

* * * * *

Tricep Dips (20 reps) 

1. Seated on a bench or edge of a couch, place hands by hips and push yourself off approximately 4 inches, supporting your body with the bench or couch.
2. Bend at the elbows and lower your body down. Your knees will bend during your lower movement.
3. Raise yourself back to the starting position, pausing at the top and contracting your triceps.

* * * * *

Walk Outs (10 reps)

1. Start in a standing position, bend at the waist, and lower hands towards the floor. Try to keep legs as straight as possible until your hands hit the ground.
2. Once hands are placed on the floor, walk hands out until your body is parallel to the ground, and then begin to walk backwards until your hands are back towards feet.
3. Keeping legs as straight as possible, return to standing position and squeeze glutes at the top.
4. For a tougher movement, add in a pushup and this will work your back muscles as well!

* * * * *

Erin Casey and her mother Kathleen Casey are co-owners of Chicago’s Bella Bridesmaid location, at 1 East Delaware, Suite 200. E-mail chicago@bellabridesmaid.com or call 312.943.0344 to schedule an appointment, Tuesday through Sunday.

Megan Shincarick is a certified personal trainer and director of programs and services for Kb Fitness Solutions. E-mail her at mshincarick@KbFitnessSolutions.com with questions about this workout, or to start creating your own personal training program to stay toned during bikini season.