This week’s #FitnessFriday is about flattening your abs and strengthening your core.  Don’t worry — our fitness expert and founder of Bridalicious Bootcamp, Doug Rice is back this week to help.

This week’s question comes from bride-to-be Iris:

Doug, suggests an “up-down plank” to help flatten your abs.  Follow the instructions below and watch the video for more exercises that will also help trim your waist line.

What You’ll Need

• You don’t need any equipment — just a mat or a soft, carpeted area and your own body weight!

How To Do It

• Lie on your stomach with your legs straight, feet together and forearms on the ground underneath your chest. Clench your fists.
• Draw in your belly button and squeeze your booty muscles.
• Lift your body off the floor and form straight line from head to toe, keeping your forearms on the ground.
• Lift your right forearm off the ground and into a push-up position with your hand on the ground and your arm extended; follow by doing the same on the left side. Then return your right forearm to the ground; follow with the left forearm.
• Keep straightening your arms and immediately returning to your elbows one side at a time in an up-and-down movement.
• Continue as rapidly as possible for 20 seconds. Rest for 10 seconds and then repeat for a total of eight times.

Don’t forget to tweet your questions at @theknot and @bridalicious using the hashtag #FitnessFriday to have a chance to have your questions featured next week!

> What’s up with Bridalicious Bootcamp? Read about it here

> Buy the Bridalicious Bootcamp DVD

> Start the 14-day Sweet & Sexy Slim Down February challenge

Photo: Choco Studio Florist: Flowers by Edgar

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> 10 expert tips for the best wedding flowers

We’re kicking off our first #FitnessFriday by answering your top workout questions and suggesting the best ways to get in shape for the wedding. Actually, we’re not the experts on fitness by any means — so it’s a good thing we have fitness expert, Doug Rice (founder of Bridalicious Bootcamp) here to help!

This week’s question is all about toning up those arms:

Arm-toning workouts are one of the most popular when it comes to toning up for the wedding day. For a total arm workout, Doug suggests a Front Shoulder Raise to “T” Curl Up Exercise. Follow the instructions below and watch the video for even more moves that work!

What You’ll Need

• A set of 5- to 8-pound hand weights

How To Do It

• Stand with your feet about shoulder-width apart. Hold your hand weights in front of your thighs, palms facing your body.
• Raise the weights directly in front of you up to shoulder level, keeping your arms extended.
• Keep your arms at shoulder level and move them back so that they’re lined up with your shoulders and your body forms a “T.”
• Lower the weights down to your sides and then perform a biceps curl by bending your arms at the elbows and bringing the weights up toward your shoulders.
• Return to the starting position.
• Repeat for 20 repetitions.

Tweet your questions at @theknot and @bridalicious using the hashtag #FitnessFriday to have a chance to have your questions featured.

> What’s up with Bridalicious Bootcamp? Read about it here

> Buy the Bridalicious Bootcamp DVD

> Start the 14-day Sweet & Sexy Slim Down February challenge

While Sierra & Andre might have won our Dream Wedding contest, we’ve got a $250 Target gift card up for grabs! To win? It’s as easy as creating a Pinterest board!

How to enter The Knot Dream Wedding Pin It Sweepstakes:

1. Create a Pinterest board named “The Knot Dream Wedding.”
2. After voting for your favorite Dream Wedding detail, “pin” it to your Pinterest board
3. You must pin at least six (6) different Dream Wedding details (e.g. one bouquet, one gown, one wedding theme, etc.
4. Once completed, submit your “The Knot Dream Wedding” Pinterest board URL to dreamwedding@xogrp.com.

Voting details are presented LIVE every Monday and Thursday at 1pm EST on TheKnot.com! Voting begins shortly after. Remember, while you must pin at least six voting details in order to be eligible to win, we encourage you to pin other pretty wedding details as well! Anything that makes up YOUR dream wedding. Get creative! Check out our Dream Wedding board (and other boards on our Pinterest page) for inspiration.

The Knot Dream Wedding Pin It Sweepstakes is sponsored by Target. For official sweepstakes rules, click here.

> Meet the Dream Wedding Couple: Sierra & Andre!

> Pin More Modern Ice Castle Inspired Details Here!

Happy New Year, Knotties! Did any of you get engaged over the holidays? If so, congratulations! To celebrate all of your engagements and to kick off a new season of wedding planning, we’re calling today White Wednesday.

Want to join the celebration? Tweet us a photo of your new bling for a chance to win $50 to spend at The Knot Wedding Shop!

Enter to win in three easy steps:

1. Follow @theknot on Twitter
2. Tweet us a photograph of your engagement ring @theknot
3. Include the hashtag #WhiteWednesday

Here’s an example:

We’re looking forward to seeing all your rings!

For official White Wednesday Sweepstakes rules click here. No purchase necessary.

>What does your engagement ring say about you?

>Collect inspiration from our White Wedding Ideas board on Pinterest