A Workout to Help Tone Your Arms and Back For Strapless Wedding Gowns

Updated on Dec 7, 2017 at 10:20 PM

POPSUGAR Photography | Rima Brindamour

If a strapless gown is in your future, or you're just trying to build some strength, we've got some at-home moves that'll mix up your regular routine and target all the muscles in your gorgeous arms. This five-move, five-minute routine strengthens, sculpts, and tones — and it even gets your heart rate up for a little cardio!

Start with shadowboxing cross punches and uppercuts before hitting the floor for planking moves. Once you're through the bodyweight exercises, kick things up a notch with some hand weights — man-maker burpees will give those arms a killer workout, while also toning the rest of your body. Think of it as a bonus round.

Cross Punches

Stand with your abs tight and your back flat. Guard your face with your fists, and keep a soft bend in your knees.
Keeping the weight in your right foot, pivot your left foot, rotating your abdomen toward the right as you throw your left punch across your body.
Return to center, and repeat on the opposite side, maintaining a tight and stable core throughout.
Continue for 30 to 60 seconds.

Uppercuts

With your left elbow against your ribs and your knuckles turned up, punch upward, as if you are punching someone in the jaw under the chin with an uppercut, trying to lift him off the ground.
Keeping your core tight, pull back as you bend your knees, sitting back on your heels.
Repeat with the other arm as you extend your legs.
Continue punching for one minute.

Pushup Head Tap

Begin in plank position with your feet wider than hip width to create more stability.
Bend your elbows, lowering into a pushup.
Straighten your arms and bring your right hand to the back of your head in an open "salute" position.
Externally rotate your core slightly and feel your right shoulder blade slide toward your spine.
Return to plank, placing your right palm on the floor.
Repeat on the left side, and lower back into another pushup. This completes one rep.
Do three sets of 10 reps.

Arm Circle Planks

In a plank position, reach your left arm back and then circle it overhead, bringing your palm back to the floor; repeat on the other side. This counts as one rep.
Complete five to eight reps, keeping the core stable and the belly button pulled up toward the spine.
The wider your feet are, the more stable you will be. Do not let your pelvis drift toward the ceiling.

Man-Maker Burpees

Start with a wide stance, toes slightly pointed out.
Lower into a deep squat, grabbing your free weights with your hands.
Walk or jump your feet back into plank position. Optional: do a pushup.
From plank position, begin your row: with your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your right elbow to row. Feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.
Keeping your neck long and energized, return the weight to the ground, and repeat the movement on your left side.
Jump your feet back in toward the hands, drop your hips toward the ground, and lift your chest.
In a squat, curl your weights into the chest, and stand.
Do an overhead press by extending your arms above your head, weights in hand. Carefully lower the weights to the starting position.
This completes one rep. Do one set of 10 reps.