Active Women

Bridal Body Workout | Ballgown Wedding Dress

Written by Charlotte Campbell

Ballgown Workout

Getting married is one of the biggest drives for women to shake up their workout. Getting a bridal body is, for many, part of the wedding planning process. There’s no motivator quite like knowing all your friends and family will be watching you- apart from the thought of the wedding video and photo album that you’ll cherish forever.


The planning of a wedding on top of your day to day life can leave little room for hitting the gym. So we’ve created this bridal workout. Now you can maximise your exercise time to suit your dress. And if you’re saving every penny for the big day, don’t worry! These are all exercises you can do at home.


If you are looking for overall weight loss as well as toning the areas specified in the workout, we would recommend adding in regular cardio such as running, swimming or cycling wherever possible. Just 25 mins of high-intensity cardio can make a real difference to your body’s fat burning. Aim to do this bridal body workout at least 3 times a week as you plan The Big Day.


Key Ballgown Zones

The Ballgown dress creates a classic silhouette of a trim waist and full skirt. Thus, the abdomen and upper body are our key focus areas to maximise the style of dress.

Key Move: Side Plank


Targets: Waist


Lie on your right-hand side and rest your left foot on top of your right. Lift your hips up off the floor using your right forearm for support. Hold for 10 seconds and release. Lower.  Do 10 reps on each side.


Bridal Body Bonus Points: Whilst your hips are raised, lift your free arm into the air and then tuck it under your body as though you are reaching for something behind you. This will challenge your balance and further engage your core.

Key Move: Tricep Kicks


Targets: Backs of your arms and abs


Sit down with your feet flat on the floor. Place your hands behind you ready to lift up (fingers facing forward). Raise your hips so your bottom is just above the floor and quickly kick one foot as high as you can, then the other. Do as many as you can in 30 seconds, then rest for 15 seconds. Repeat 3 times.


Bridal Body Bonus Points: Try and increase the number of tricep kicks you manage each workout.

Side plank

Key Move: Weighted Sit-Ups


Targets: Abs and arms


For this move, we recommend starting with 4-6kg dumbbells. If you are saving up and don’t have access to dumbbells, you can use a similarly weighted household item or a large bottle of water. Just make sure you can grip the item securely so it doesn’t fall on you.


Sit on the floor with your knees raised and your feet flat on the ground. Hold the weight at your knees in both hands. Bring your upper body slowly down to the floor and lift the weight behind your head to touch the floor. Then reverse the move until you are back in your original position. Do 20 reps per workout.


Bridal Body Bonus Points: Up your weights to work your body harder or slow the move down, even more, to really feel the burn.


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Faye Reid

Faye Reid

Writer and expert

Faye Reid has a Bachelor of Science in Sport and Exercise Physiology and a Master of Science in Exercise Physiology and Sports Nutrition. Faye has worked with numerous high-profile oranisations, such as Men's Health, Sky Sports, Huddersfield Giants, Warrington Wolves, British Dressage and GB Rowing, providing her expert sports science support. Find out more about Faye's experience here: She puts her passion into practice as goal attack for her netball team, and in competitive event riding.

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