Banish Bridal Back Flab

Wedding Weight LossTop Levelfalsefalsefalsefalse3Banish Bridal Back FlabBanish Bridal Back FlabBanish Bridal Back FlabBare your back with confidence as you strut down the aisle.Bare your back with confidence as you strut down the aisle./62/624CEC255BA41C795B1F8467BE7FA5.jpg122016000false#000000Band Lat Pull Down//Lunda Churilla@ MSN Health & FitnessP1By Martica Heaner, M.A., M.Ed., for MSN Health & FitnessMSN Health & Fitness Exclusive/74/743391E6E4CEF7F605DD4D2A8D5270.gif1044000false#000000© MSNPfalseYou’ve said "yes." Now, the countdown to the big day—and your debut in a wedding dress—begins. Most fitness pros agree that the safest route to achieving a buff bridal body is to start training a year to six months before your wedding date (or at least three months, if you're waiting till the last minute). Your workouts should combine strength training to firm up flab and cardio to create a leaner silhouette.A growing trend in gowns is a barely-there back. Cardio plus sculpting is the recipe for banishing back flab. The key is to combine strength moves that target key back muscles such as the latissimus dorsi, the trapezius and the rhomboids, with fat-burning cardio moves to reduce the body fat surrounding the muscles. This workout does all that, and more! That's because adding high-intensity aerobic moves will also give the stamina you'll need to make it through a marathon wedding day. Get ready to strut down the aisle with your best back view ever!How to do it:• Choose a weight that is heavy enough to challenge your target muscles, but not so heavy that your joints feel strained. Start with dumbbells that are at least 5 to 8 pounds and gradually work up to using 6 to 20 pounds, depending on the exercise.• Start by performing one set and work up to doing three sets of each exercise. Beginners: Use a weight that is heavy enough to fatigue you in 12-15 reps. Regular exercisers: Use a weight that is heavy enough to fatigue you in 8-10 reps.• For the cardio bursts, if you have an exercise machine such as a treadmill or bike, you can perform cardio intervals on the equipment. Otherwise follow the cardio moves suggested, modifying them to a lower or higher intensity or lower or higher impact as needed.• At the end of each high intensity cardio burst, you should be slightly breathless, but not nauseous or dizzy. You should feel recovered and ready to push again at the end of your 90-second interval. If not, slow down and lower the intensity.• Do this workout two to three times a week with a rest day in between.• Modify this workout to match your fitness level. Follow the recommended moves, and switch to a lighter or heavier weight as needed. You should be able to perform each repetition of an exercise with perfect form. If your technique breaks down, do fewer reps or move to a lighter weight. If you reach the final rep and it feels easy, use a heavier weight.• What you need: Weights, a stability ball and a resistance band.Click here to get the moves.Martica is a Manhattan-based exercise physiologist and nutritionist and an award-winning fitness instructor. She has written for a variety of publications including Self, Health, Prevention, The New York Times and others. Martica is the author or co-author of seven books, including her latest, Cross-Training for Dummies. (Read her full bio.)This diet and exercise program should not be followed without first consulting a health care professional. If you have any special health conditions requiring attention, you should consult with your health care professional regularly regarding possible modification of this program.Keywords/Diet and Fitness/Fitness/Core18falsefalsefalse197truefalsefalsefalsefalsefalsefalsefalsefalsefalsefalsefalsefalsefalse1