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Toning your Body

Toning your Body

When it comes to being the ‘perfect’ you for your wedding there’s no doubt a healthy diet and plenty of exercise is just what you need in the lead up to your big day.
And like every female on the Gold Coast I’m sure you are bound to have a few areas on your body you’d like to focus on more than others, whether it be arms, legs, stomach or thighs.
So next time you feel like a workout why not try the following exercises to target your trouble spots. They are simple to perform and are easy to do outside along the beach or at your own home.
You can do them alone or with your bridal party and the best thing of all is they work!
Getting started
To do these exercises you’ll need a few tools to help you. If you don’t have them you can use something similar (like a park bench instead of a chair) or go without, it’s up to you.
1) Dumbbells
2) Medicine ball
3) Swiss ball
4) Resistance band
5) A chair

Glutes, quads and calves
Squat with calf raises
Tool: Medicine ball
Works: Quads, glutes, calves
Stand with feet slightly wider than shoulder width apart. Squat down until thighs are almost parallel to the ground. While in a squat position, lift onto toes and push up until legs are only slightly bent. Return to starting position. Repeat 20 x 3.
Hamstring rolls
Tool: Swiss ball
Works: Hamstrings, glutes
Lie on back with feet on middle of the ball. Lift hips off ground so body is in a straight line. Once you feel steady roll ball towards you, and then back to starting position. Do 20 x 3.
Wall squats
Tool: Resistance band
Works: Glutes, quads
Tie a resistance band just above your knees so it is tight when legs are hip width apart. Lean your back against a wall and squat down until knees are in line with hips and feet are under knees. Keep back straight against the wall and try to stretch band with legs as far as you can (it should only move about 1-2 cms). Hold in this position for 1-3 minutes. Rest for 1 min, repeat x3.
Shoulders, chest, back and arms
Lateral raise
Tool: Dumbbells, chair
Works: Upper back, shoulders
Sit on chair and lean forward. Keep back straight, abs braced and hold dumbbells in each hand with arms straight towards the ground. Lift arms out to the side until shoulder height, focus on squeezing shoulder blazes together. Return to starting position. Repeat 15 x 3.
Pecs press
Tool: Resistance band
Works: Chest, quads, glutes
Place resistance band across your back at chest level and hold ends in each hand. Keep elbow at a 90 degree angle at shoulder level, make sure band is fairly tight. Get into a lunge position and lower so you feel leg muscles braced, hold this position for duration of exercise. Now with a straight back and push arms forward until slightly bent and return to starting position. Do 15 and then swap legs. Do each side twice.
Abdominals and lower back
Side crunch
Tool: Swiss ball
Works: Obliques
Sit on ball facing a wall. Turn onto your right side so hip is near the top of the ball. Place feet in a position on the wall so you feel balanced. With a straight back, arms crossed on your chest, lower upper body towards floor, then use stomach to crunch back to starting position. For an extra challenge place hands behind your head. 10-20 x 3 each side.
Knee circles
Tool: Medicine ball
Works: Stomach, core, hip flexors, arms
Sit with knees bent holding a medicine ball at chest level. Lean back about 45 degrees. Contract abs and lift feet slightly off ground. Keep upper body straight; slowly draw a circle in the air with knees. For an extra challenge lift medicine ball higher, straighten legs and lean back further. Do 10-20 x 3.
Superman lift
Tool: Body weight
Works: Lower back
Lie face down with arms extended forward and legs stretched out behind you. Contract stomach and lift arms and legs off the ground, hold for two seconds and return to starting position. Do 10-20×3.

Top exercise tips for brides
1) Do sprints while you jog. Try increasing your pace for 20 meters, return to a slow jog until you get your breath back and repeat. As your fitness improves try it with hills to mix up your routine.

2) We live by the beach, use it! Not only will walking or jogging along soft sand firm your calves, thighs and glutes, but a swim in the ocean after a run will do wonders for your arms.

3) A children’s playground offers a workout for the whole body. Try chin-ups on the monkey bars, Step-ups, push-ups and tricep dips on a park bench.

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