The wedding season means pressure on a lot of brides-to-be, who want to look their best for their big day. But it isn’t always a piece of cake. In the midst of all the preparations, shopping, and the pre-rituals chaos, fitness invariably takes a backseat, and you may end up gaining a few extra pounds.
It is very essential for the bride to take some time out for herself, to prepare herself for the wedding day, both, physically, and mentally. Looking your best in the photographs is capturing these cherished memories for a lifetime. And every bride naturally wants to be the ‘IT’ girl at her own wedding.
The goal here would be to focus on an overall body workout, rather than spot reduction, which is a myth. We have Exercise Science Professor from Gold’s Gym Fitness Institute, Dr. Nikita Nadkarni, and Mr. Hitesh Chhabria, sharing a few easy exercises which can be done at home or at the gym, with very little equipment, to shed that stubborn fat quickly.
Before you start with any exercise that targets a specific body part, it is important that you do a warm-up workout. Skipping releases tension from muscles, and prepares the body for rigorous exercise. It is also a great cardiovascular exercise, and helps burn calories.
Squats are one of the best exercises to strengthen the muscles of the lower body, as well the core muscles which play a vital role in day-to-day activities.
The best thing about squats is that it can be done anywhere, anytime.
Here’s how to perform it: Place your feet hip-width apart. Bring your arms forward, hinge at the waist, and sit back as if reaching for a chair that someone is pulling away. Be sure that your knees do not move forward but stay behind your toes, while you go as deep as possible until the top of your legs are parallel to the floor. Return to the standing position by pushing on your heels and lifting your chest.
10-15 reps of lunges a day can tone up your lower body. Stand with your feet apart, take your left foot forward, and then bend both legs into a 90 degree, ensuring that your right leg is close to the ground. Come back to standing position, and repeat with the right leg.
The plank is a great exercise for strengthening the deeper muscles of the core.
Here’s how to perform it: Start on the floor on your hands and knees. Lower your forearms to the floor with elbows positioned under your shoulders, and your hands shoulder-width apart. Step your feet back, one at a time. Maintain a straight line from heels through the top of your head, looking down at the floor. Now, tighten your abs and hold this position for 30 – 60 seconds.
Strengthening the arms will help in performing activities like carrying shopping bags easier.
Here’s how to perform it: Stand with feet hip-distance apart, arms fully extended, with a slight bend in elbow. Bring weights in towards shoulders to complete bicep curl, lower slowly back to start.
Here’s how to perform a triceps overhead extension:
Start standing with your feet shoulder-width apart, and dumbbell held with both hands. Raise the dumbbell above your head until your arms are stretched out straight. Slowly lower the weights back behind your head, being careful not to flare your elbows out too much.
Bridging will teach you to control the core muscles and improve your balance and stability.
Here’s how to perform it: Lie down on your back. Keep your feet shoulder-width apart and feet pointing forward. Now slowly raise your hips and lower back in a controlled manner, as high as you can. Slowly get back to the start position and repeat. You can hold this position for 30 – 60 seconds.
Here’s how to perform it: Hold a 2 kg dumbbell in each hand. Stand with feet hip-width apart and rise up onto the toes. Lower the heels and return to a flat stance .Turn toes out and keep heels aligned to rise up.
The crunch is one of the most popular abdominal exercises.
Here’s how to perform it: Raise your head and shoulders off the floor. Hold for three deep breaths, then return to starting position. You’ll feel tension in the muscles in your abdomen. When you’re doing abdominal crunches, don’t clasp your hands behind your head.
Here’s how to perform it: Hold a dumbbell in each hand and sit on a bench with back support. Keep your feet firmly on the floor about hip-width apart. Bend your elbows and raise your upper arms to shoulder height so the dumbbells are at the level of the ears. Pull your abdominals in so there is a slight gap between the small of your back and the bench. Push the dumbbells up and in until the ends of the dumbbells touch lightly, directly over your head, and then lower the dumbbells back to ear level.
Here’s how to perform it: Start standing with your feet shoulder-width apart and turned out slightly. Bend forward until your thighs are parallel to the floor, keeping your back straight. Hold your dumbbell with both hands next to the outside of your right thigh. Twist your torso to the side and lift the weight up and across your body with straight arms. As you lift, stand up and turn your torso so you end up facing the dumbbell, which is above your left shoulder. Rise onto your toes as you twist and lift. You should be using your core muscles to control the movement. Return to the starting position
These exercises will keep you fit, and also help you tone up real quick. It’s your wedding and you are going to be the centre of attraction. A little aesthetic enhancement will not only make you look good, but will also boost your confidence on that special stage. So let the countdown begin!