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Prom Exercises to Do at Home

author image Michelle Powell-Smith
With a master's degree in art history from the University of Missouri-Columbia, Michelle Powell-Smith has been writing professionally for more than a decade. An avid knitter and mother of four, she has written extensively on a wide variety of subjects, including education, test preparation, parenting, crafts and fashion.
Prom Exercises to Do at Home
Woman doing plank postion at home. Photo Credit: Wavebreakmedia Ltd/Wavebreak Media/Getty Images

You can tone up for your prom at home with simple moves that will smooth out that muffin top, firm your back and shoulders and give you slimmer thighs. If you've already picked out your dress, go for lower body toning to make the most of a slit skirt or work your arms and shoulders if you're wearing a strapless gown.

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Flatten Your Tummy

Get your abs ready for a form-fitting dress with a single and effective exercise. Take your basic crunch off the floor and onto a stability ball to isolate the abdominal muscles. Sit on the ball, then walk your feet forward so the center of your back rests on the fitness ball. Cross your arms over your chest and crunch upward. Focus on your oblique muscles by rotating your hips to one side and crunching your upper body in a diagonal motion, then switching sides.

Tone Your Tush and Thighs

Use plies and lunges to get your lower body ready for a short dress or a high slit on prom night. Stand with your legs more than shoulder-width apart and your toes pointed out. Tuck in your tailbone and drop your pelvis. Hold the plie for a few seconds, then come back to your starting position or pulse at the lowest point of your plie. Lunge, stepping forward with one foot and placing your front foot flat on the floor, with the bent knee directly above the ankle. Jump out of the lunge and switch sides.

A Beautiful Back

If you're wearing a strapless or backless dress, toning exercises can help you avoid the dreaded back fat at your prom. Work your lower back with the cobra exercise if you're wearing a daring backless dress. Lie facedown with your arms at your sides. Lift up your chest and legs and hold for a count of three, then rest and repeat. Use a set of 5-lb. dumbbells to work your upper back. Stand with your feet hip-distance apart and a weight in each hand. Shrug your shoulders and hold for a count of three, then release. Repeat eight to 10 times. Keep your elbows tight and your palms facing in throughout the exercise.

Amazing Arms

Many prom dresses are sleeveless or strapless, leaving your arms on display. While you could wear a shrug or shawl, simple moves help tone your arm muscles. Use a boxing inspired move for a high-energy arm workout. Hold a 3- to 5-lb. dumbbell in each hand, with your elbows bent and your hands at chin level. Jab across your body in a diagonal line, twisting your torso as if you were punching an opponent. Bring your fist back to chin level and repeat with the other hand. Work in sets of 20, doing at least two sets of 20 punches.

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