Prom Spot - The Personalized Prom Dress Workout

If you want your best prom accessory to be your firm, taut arms (or abs or back), forget doing push-ups (we hate them with a passion!). Instead, add one of these simple workouts -- based on your dress style -- to your cardio routine to help whittle your shape so it'll look amazing in your dress. Don't forget to give your muscles a day off every now and then. They need a break too!

If your dress is fitted...

Try the twist
Step 1: Stand with your feet wide apart and bend your knees at 90-degree angles. Make sure they don't extend past your toes. Squeeze your thigh muscles, then pull in your belly and tuck your pelvis under.

Step 2: Lace your fingers together and place your hands behind your head.

Step 3: Keeping your chest high, slowly twist from side to side without moving your lower body. Keep it slow -- you won't get the full benefit if you're using momentum rather than muscles.

Do 40 repetitions. (Yep, you heard us right -- 40!)

If your dress is strapless or has a halter top or spaghetti straps...

Try the flat dumbbell fly
Step 1: Grab some hand weights. Then lie on your back with your knees bent and your feet firmly planted on the ground.

Step 2: Grasping the hand weights, stretch your arms wide and keep your elbows slightly bent. Your palms should be facing toward the ceiling.

Step 3: Slowly raise the weights upward in an arc (as if you were hugging someone), tapping the weights together at the top. Hold for a few seconds; then move your arms back to the starting position.

Do two sets of 10 repetitions.

If your dress is backless...

Try the one-arm row
Step 1: In a lunge position, place your left foot and hand on a bench, standing with your right knee slightly bent. Your torso should remain parallel with the ground.

Step 2: Grasp a hand weight in your right hand and let your arm hang by your side, keeping your palm facing inward.

Step 3: Slowly pull the dumbbell up and back until it touches your waist. You should feel a muscle contraction in your upper back (that means it's working!).

Step 4: Repeat on the left side.

Do two sets of 10 reps on each side.

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