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Getting married in a month? Try these at-home exercises to lose weight

इस गैलरी का कोई मतलब नहीं होगा अगर उनके जीवन के सबसे अच्छे दिन की यह तस्वीर ना हो। सबसे खूबसूरत जगह, टस्कानी में उनकी शादी के दिन की यह तस्वीर देख हर किसी की आंखों में उनके लिए प्यार ही प्यार दिखा।

These exercises will strengthen and tone some key muscles so that even if you don't lose a significant amount of weight, you will stand taller.

Written by Tania Tarafdar |Published : January 5, 2018 9:38 AM IST

The wedding is the trigger that motivates many people to get in shape. Ideally, the right time to begin is about six months before the wedding. In this time frame, you can literally look like an entirely different person. It can be a complete transformation. But what if your wedding is sooner? Not to worry. You can do wonders even with a one-month regimen. You just have to accept that you're not going to lose more than a couple of kilos. But you can strengthen and tone some key muscles so that even if you don't lose a significant amount of weight, you will stand taller, you'll have more energy and feel better, and your clothes will definitely fit and look better. Fitness expert Sagar Pednekar from Gold s Gym India shares useful tips.

You don t need to have a state-of-the-art gym. There are a few exercises you can do at home with minimum or no equipment 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 15 minutes. Some free weights in the form of dumbbells and barbells with some weight plates will help you increase your intensity. A Swiss ball will help improve your balance and coordination.

These are just a few of the exercises you can do at home.

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AEROBIC ACTIVITY: 10 15 MINUTES

Depending on how much you have to lose you can start with 10-15 minutes of a cardio workout then increase it to 30-45 minutes in the next 15 days. Do a continuous aerobic activity, but what you do is up to you. Walk, it requires no special training, and it s a comfortable, familiar activity. Or hop on a bike. You can walk outside in the park or in the hallways or just up and down stairs. Start comfortably, but during the activity move up to a brisk walking pace or effort level enough to cause noticeable breathing, but still allow you to talk.

STRENGTH MOVES

You can do this freehand. For best efforts, you should add some resistance. Try these with wrist or ankle weights or just try holding dumbbells in your hand.

For your thighs

Chair Squats: 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. Do this 10-15 times Rest for a moment then repeat.

Step ups on stairs/platform: Keep one foot completely on the platform, and bring the other foot up tap and come back down. Do 10 per leg. Rest for a moment then repeat. Remember to keep the chest high and shoulders back dig in with heels. Here are 9 tips for eating right on your wedding day.

For your upper body

Push-ups: Begin by standing in front of the wall or kitchen counter with feet together. Place your slightly inverted hands on top of the countertop. Keep your arms a little more than shoulder width apart, bend the elbows and try and get your chest as close to the countertop as possible then power it back up. Do this 10 times, rest for a moment then repeat. You can do this on the floor on a mat on your toes, military style. Try and get your chest as close to the mat as possible. Do this 10 times, rest then repeat.

Bicep curls: Standing with feet shoulder width apart, arms by sides, shoulders back, keeping elbows tucked to sides the entire time, bend elbows and lift weight toward shoulders, bring back down for full range of motion and repeat.

Overhead press: Standing with feet shoulder width apart, bring hands to shoulders with elbows out to sides, press hands overhead until arms are straight keeping shoulders back and head up, come back to start. Repeat.

Standing tricep extensions: Standing with feet hip-width apart, bring hands together ( cross fingers or use one weight, holding the weight at one end with both palms toward ceiling) slowly lower behind the head and lift back to start keeping a slight bend in the elbow at the top.

For your abdomen

Upper abdomen crunches: Lie on your back, raise one leg mid-air, support the back of your head with your hand and raise the head to the knee of the raised leg. Alternate the leg and repeat.

Mid abdomen crunches: Raise both legs and cross them at right angles to the body while you lie flat on the mat. Stretch both arms and touch your toes.

Lower abdomen crunches: Lie flat on the mat looking at the ceiling. Bend each leg, one at a time.

Oblique twists: Sitting on floor, knees bent with toes toward the ceiling, lean slightly back until abs contract, cross fingers about a foot in front of belly button, move hands toward the floor on your right side and then to the floor on your left side in a fluid motion for one rep. Repeat.

Plank: Lie face down with forearms on the floor keeping elbows under shoulder, place feet together with legs straight out behind you, tighten your core and lift up keeping back and head in straight alignment. Hold for 30 to 60 seconds or as long as you can. Here are tips to prevent the 5 most common health issues on your wedding day.

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