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
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
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