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Fitness Expert David Berger Introduces a Bride's (and Groom's) Guide for Wedding Day Fitness; Tone Your Stomach, Legs, Butt, and Arms in Jus
"With so many things going on in the weeks and months leading up to a wedding, it's hard to find time to make a trip to the gym," Berger said. "I put together a program that takes just minutes a day and can be completed at home, at work, just about anywhere, and if followed, will ensure that brides and grooms are at peak fitness on their big days."
David Berger's Wedding Day Fitness Guide for Brides (and Grooms):
Perform these four exercises, three non-consecutive days per week one after the other, resting after the last exercise (the Burpee) for 90-seconds before attempting your second and then third sets. If you do this consistently up to your wedding day, you will look and feel your very best! Details of each exercise follow. To add more variety to your workout, you can find more exercises on the Number One Me DVD, available at www.numberoneme.com
1. Work from your inside out. Perform exercises requiring your transverse abdominus (your deepest abdominal muscle) like the abdominal prone hold (1 of over 45 exercises coached on Number One Me) - supporting yourself over the floor from your forearms and toes. Try to hold for 60-seconds, twice, three times per week. Working your interior girdle like this will begin to tighten you up all-over!
2. Get your legs and butt buffed with lunges. There is no piece of equipment that will tone and shape that lower body like this granddaddy callisthenic.
3. Shape your arms, shoulders and chest with push-ups. If you need to start from your knees and work to your toes. Push-ups will not only develop your triceps and make those shoulders look great in your strapless; you'll also effectively work that transverse abdominus again!
4. Finish it off with a full body heart-pounder like the Burpee. This will exercise will involve your upper-body, lower-body and core. Throw in push-up while down on the floor for even more results.
Exercise Details
1. Abdominal Prone
Goal: Increase inner core strength (transverse abdominus), pelvic stability, low back strength; mental toughness
Instructions: Lying face down on ground (prone), support your entire body in this 'prone' position hovering your body over the floor supported only from your forearms and toes; DO NOT ALLOW YOUR LOW BACK TO DIP; focus on drawing your belly button in towards your spine; hold this position for up to 60 seconds
Tips: This is a stabilizing exercise which requires no specific breathing... Just breathe. You do need to focus tremendously on pulling your abdominals in towards your spine (focus on your belly-button). There should be minimal to no movement at all. Remember: this is as much a mental as physical conditioning exercise. Your mind will always quit before your body -- don't quit!
2. Lunge & Reach
Goal: Strengthen the low-body (hips, quadriceps, hamstrings, calves, ankles); to improve balance
Instructions: Standing with feet parallel and with both arms relaxed at sides; looking up to where the wall meets the ceiling. Inhale while stepping the right foot forward approximately 3 feet making sure the right heel touches the floor first. Your right thigh should be parallel to the floor. Do not allow the left knee to rest on the floor your right knee to extend over your toes. Exhale while pushing the right foot from the floor, bringing both arms overhead and returning to your starting position. Repeat to left leg. Repeat for 15 repetitions (1 repetition for each side = 1 full repetition).
Tips: Keep eyes focused where the wall meets the ceiling and a neutral posture throughout. If you can not initially get the full range of motion (ROM), try to increase your ROM slightly more each time. Let your breathing dictate the cadence… Never move faster than you can breathe! Do not lean forward on forward foot, stressing knee beyond forward toes. Try to keep your body weight centered in the middle of your working/forward foot
3. Push-up
Goal: Strengthen the chest (pectorals), shoulders (deltoids), upper arm (triceps); increase pelvic stability (transverse abdominus)
Instructions: From the prone (face down) position on the floor; maintain a neutral spine with your head up supporting your body from your hands with extended arms under chest and on feet (toes) (Plank position). Inhale while lowering the body until upper arms are parallel to floor and then exhale while returning to start (maintaining slight flex in both elbows). Continue for 15-repetitions
Tips: Do not allow your hips to dip in toward the floor or pushing hips into the air; do not flex your chin to your chest
4. Burpee
Goal: Strengthen the shoulders (deltoids), upper arm (triceps); increase pelvic stability (transverse abdominus); increase shoulder stability
Instructions: From a standing position squat down bringing your hands in the contact with the floor. Inhale on the way down. Exhale (once for each leg) while pushing one leg back at a time putting the body into a push-up position. Inhale (once for each leg) while pulling one leg back at a time into squatting position. Exhale while returning to a standing position and reaching overhead. Repeat for 15-repetitions
Tips: Let your breathing dictate the cadence… never move faster than you can breathe! Maintain a Neutral Spine: Do not allow your hips to dip in toward the floor or pushing hips into the air and do not flex your chin to your chest
Berger developed the Number One Me™ DVD, available through www.numberoneme.com, to help people at all fitness levels improve their health and fitness. The companion guide for the DVD includes goal setting and personal action plan templates, nutrition information and more.
About NumberOneMe™ www.numberoneme.com - Increase your core, strength, balance, endurance and flexibility...Be fit for life. David Berger's NUMBER ONE ME- Personal Coaching for Personal Best! Learn to effectively use the single greatest piece of exercise equipment ever created... your body! Over 45-calisthenics exercises instructed for you in three levels of progression; BEGINNER-INTERMEDIATE-ADVANCED. Exercise at your convenience and in the comfort of your home with peak performance coach David Berger. No more excuses.
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