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Bridal Club Magazine

Four months to go in our six month wedding shape-up plan!

Four months to go!
Welcome back to month three of our Six Month Wedding Shape-up, and if it's your first time here, take a look in our archive for the first two months of our program.

This is usually when people start to give up. Once again, it is time to get out that measuring tape and if you feel the need to - weigh yourself. If you've been keeping up your clean eating options and sticking to the exercise, you'll be in for even more pleasant surprises! Those clothes are definitely fitting you more easily, your muscle tone has improved and your mind will be feeling sharp as a tack. Aren't you glad you started exercising weeks ago? Look how quickly your wedding day is approaching. Don't forget to keep recording your daily progress in your journal - you will find this an invaluable tool to look back over if you are feeling disillusioned at any stage.

This months list
Below are explanations of all the exercises you'll be doing this month to add to the aerobics, stomach crunches and push-ups that you have been doing.

Stomach crunches:Lie on the floor -- you may want to use a mat or blanket -- with your knees slightly bent and your hands gently resting behind your head, elbows pointing out. Using your stomach muscles only, slowly lift your chest toward the ceiling, keeping your feet on the floor and your chin pointed toward the ceiling. Lower your head until your shoulder blades hit the floor -- but do not completely relax. Repeat.

Push-ups:Get down on your hands and knees. Rest all your weight on your extended arms, and keep your body straight. Slowly lower your chest toward the floor, keeping your chin up, and then raise until your arms are straight again. (You can keep your knees on the floor, but you should eventually try to use just your toes.) Repeat.

Squats:Stand with your legs about shoulder-width apart, toes pointing straight ahead. Put your hands comfortably on your hips (you can also hold hand weights). Slowly bend your knees, and pretend to sit on a chair, squeezing your butt and thigh muscles. Hold the pose, and slowly raise. Repeat. To alter this exercise: Point your toes out and feel the inner thigh muscles working.

Bicep Curl :Sit in a chair with your legs shoulder-width apart. Put your hand weight in your right hand and rest your right elbow on the inside of your right knee. Place your left hand on your left knee to help balance. Slowly lower and raise your right hand, feeling the bicep working. Be sure to never fully lower or fully raise your arm - keep the tension. Repeat with your left arm.

Tricep Curl :Place your right knee and right hand on a chair. Holding your weight in your left hand, put your left elbow against your side, parallel to your back, keeping it bent. Lift your left elbow a few more inches toward the ceiling. Slowly raise your left hand toward the ceiling, feeling the tension in your tricep. Every time you extend your arm up, squeeze your tricep. Slowly lower your hand down. Repeat.

Weeks #9 and #10 -- 40 minutes of aerobic activity at least three times a week; 3 sets of 10 stomach crunches; 2 sets of 10 push-ups; 1 set of 10 squats. Weeks #11 and #12 -- 40 minutes of aerobic activity at least three times a week; 3 sets of 10 stomach crunches; 3 sets of 10 push-ups; 2 sets of 10 squats; 2 sets of 10 bicep curls; 2 sets of 10 tricep curls.

Remember: Check your target heart rate about 15 minutes into your aerobic exercise.

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