Hair & Makeup

Spot Training for Your Dress Style

Planning on baring a flash of flesh at your wedding? Here's how to make sure you're toned in all the right places.

Every woman, even those of legendary beauty, has serious complaints about her body. (Cindy Crawford is known for disliking her thighs.) Keep in mind that getting and staying fit is a lifelong goal that won't disappear after your wedding day.

Armed with this dose of realism, there are things you can do to tone up a specific body part in preparation for the big day. This is generally called spot training. Most trainers do not entirely support this idea, recommending instead a full-body workout at all times. This is all very nice, of course, unless you're a bride planning to sport a form-fitting, cut-up-to-here—and-down-to-there gown-in which case you'll take all the help you can get.

With the help of , a certified personal trainer, we've uncovered the one perfect exercise to shape up that special spot you'll be showcasing as you walk down the aisle. Read the exercise carefully several times, and once you get it you'll be on your way.

So, you want to be...

The Backless Babe

GOAL: A well-defined back for a sexy backless gown
EXERCISE: Bent Over Row
EQUIPMENT: One straight bar, with or without weight (weight depends on you)
HOW TO DO IT:

• Stand with your feet hip-width apart and bend your knees slightly.
• Bend at the hips, keeping a slight arch in the lower back.
• Grab the bar with both hands shoulder-width apart straight down in front of you.
• Retract your shoulder blades as you pull the bar into your midsection-be sure to keep your elbows close to your body. Slowly bring weights down to starting position.
• Do three sets (resting between each) of eight to 12 reps. If you can easily accomplish this, you'll need to increase your weight.

Stunning In Strapless

GOAL: Shapely shoulders for a barely there bodice
EXERCISE: Overhead Dumbbell Press
EQUIPMENT: Dumbbells (weight depends on you)
HOW TO DO IT:

• Stand with a dumbbell in each hand, elbows bent at a 90 degree angle, knees slightly bent. Dumbbells will start by your ears, palms forward and abs tight.
• Raise dumbbells to shoulder level, pressing the weight up and towards each other as you straighten your arms. You'll want to keep a light bend in the elbows as you reach the top of the position.
• Slowly bring weights down to starting position.
• Do three sets (resting in between each) of eight to 12 reps. If you can easily accomplish this, you'll need to increase your weight.

Clever with Cleavage

GOAL: A beautiful bustline for a blushing bride
EXERCISE: Incline Dumbbell Press
EQUIPMENT: An adjustable bench, dumbbells (weight depends on you)
HOW TO DO IT:

• Lie on your back on an incline bench set at a 30 to 40 degree angle. Put your feet flat on the floor and take a dumbbell in each hand near your shoulders, palms facing forward.
• You'll want to press the dumbbells up, arching slightly towards the middle of the chest. Squeeze your pecks as your reach the top of the position. Slowly return to the start position.
• Do three sets (resting between each) of eight to 12 reps. If you can easily accomplish this, you'll need to increase your weight.

Armed with Muscles

Underarm kickbacks:

Stand with feet hip-width apart.

• Lean forward from your hips, placing your right leg forward and left leg back.
• Put your right hand on your right leg to support your upper body and bend your knees slightly. Your torso should be just about parallel to the floor.
• Hold the dumbbell in your left hand and bend your elbow so your upper arm is alongside your upper body, forearm almost near vertical.
• With your palm facing your body, straighten your elbow and kick the dumbbell backwards. Keep upper arm in place so that in the top of the position your arm is fully extended nearly in line with your upper body.
• Hold for one to two seconds at the top. Slowly return to the start position.
• Do three sets (resting between each) of eight to 12 reps. If you can easily accomplish this, you'll need to increase your weight.

Incline Bicep Curls:

• Sit on an incline bench set at a 30-degree angle. Put your feet flat on the floor with a dumbbell in each hand, palms facing forward.
• Curl the dumbbells towards the shoulders squeezing your bicep at the top of the movement.
• Slowly lower your arms, keeping your elbows in line with your shoulders, until you return to the start position.
• Do three sets (resting between each) of eight to 12 reps. If you can easily accomplish this, you'll need to increase your weight.

Beautiful from Behind

GOAL: Fabulously firm legs and butt for that shapely silhouette
EXERCISE: The Walking Lunge
EQUIPMENT: Dumbbells (weight depends on you)
HOW TO DO IT:

• Hold dumbbells in each hand at your sides and keep your abs tight. You'll want to make sure your shoulders and hips are in alignment.
• Take a big step with your left leg and drop your hips straight down until your right knee is only a few inches from the floor, push back through the heel of your left foot and bring it up so that it meets the left and you are standing straight. Alternate each side as you walk across the floor. Take a step that is big, but not so big that you to lose your balance.
• Do three sets (resting in between each) of eight to 12 reps. If you can easily accomplish this, you'll need to increase your weight.

Leggy and Lovely

GOAL: Legs for days peeking out of that sexy side slit or shockingly short dress
EXERCISE: Standing Calf Raise
EQUIPMENT: Reebok Step, or staircase
HOW TO DO IT:

• Hang both heels off the edge, keeping your legs straight.
• Rise up on your toes as high as you can, holding for one or two seconds before lowering your heels as low as you can. Feel the stretch in the back of the calf. Be sure not to bounce or use momentum; this is a controlled movement.
• Do three sets (resting between each) of eight to 12 reps. If you can easily accomplish this, you'll need to increase your weight.