Your wedding day is the most special day in your life. But before you walk down the aisle with your soulmate, make sure you not only look your best, but feel fit too. So plan a 30-day workout as a countdown to your wedding ceremony. So enroll for a short-term gym session to get your fitness funda right before you tie the nuptial knot. Here are some tips to help you get into super shape. Remember to start slow with a single set of exercises and then gradually increase it in stages with two, three or more sets.
Working out: You don’t need to hit a state-of-the-art gym. There are a few good exercises you can do at home with a minimum or no equipment at any time of the day. Exercise for 45 minutes to an hour with moderate intensity for four to five days a week. Any activity will help you burn 50-100 calories in a matter of 15 minutes.
- For workout gear, you may stock the following: Some free weights in the form of dumbbells and barbells with some weight plates to help you increase your intensity, a multipurpose bench (of Incline, Decline and Flat varieties), a Swiss ball to help you improve your balance and co-ordination and last but not the least, a workout mat.
- Warm up: Begin your workout with a 10-minute warm up session. Include side-stretching, spot-jogging, skipping or ‘jumping jacks’ into the drill. You may perform aerobics for 10-15 minutes as it requires no equipment, except the floor space to move your body. For starters, take a walk down the road which needs no special training, and it’s a comfortable, familiar activity. Start leisurely and then accelerate the walking pace to a brisk pace.
- Strength moves: You can do this freehand. For best results, you should add some resistance. Try with wrist/ankle weights (these are available in the market) or just try holding the dumbbells in your hands.
- For your thighs: Chair squats are apt for this part of the legs. Grab a chair and place it behind you. Standing in front of the chair with your feet hip/shoulder width apart, bend your knees and slowly squat towards the chair. Let your butt lightly touch the chair and slowly come back up to the previous position. Do this 10-15 times. Rest for a moment and then repeat the act.
- Step-ups on stairs/platform: Keep a foot completely on the platform and bring the other foot up, tap and come back down again. Do the same 10 times per leg. Rest for a moment and then repeat.
- For your upper body: Push-ups, bicep curls, overhead press, standing tricep extensions are effective in shaping the torso.
- For your abdomen: To acquire those strikingly fab abs, make sure to practise the upper abdominal crunches, mid-abdomen crunches, lower-abdomen crunches, oblique twists and planks.
- stretch: Don’t forget to stretch. Just pick up a convenient space and a suitable companion. You could even opt for some yoga poses to calm down your mind and help burn those calories.
- Get eight hours of sleep and limit stress: Research shows that stress and lack of sleep contribute to weight gain. So to abridge that, don’t forego your power naps and if possible, do take a peaceful afternoon siesta. And as the saying goes, after lunch rest a while after dinner walk a mile, so no harm will be done to comply with this dictum.
- Don’t overtrain: The biggest mistake that the brides and grooms make is overtraining, trying to do too much too soon close to their wedding receptions. Bumping up your activity levels the week before your wedding isn’t going to make that much of a difference and you could get injured too. So, ditch the mad rush and try not to lose over half a kilo a week. All the best!