EVERY bride and groom wants to look in tip-top shape for their wedding day. But lack of motivation, sweet temptations and stress mean that you’re more likely to slouch on the couch than get on your bike.

Expert personal trainer and co-founder of The Fitness Unit, Anita Bond gives us a step-by-step exercise guide to toning those wobbly bits for your big day.

Before attempting any new exercise regime, contact your GP if you have any existing medical conditions.

Anita says:

“These exercises are designed to tone-up all those wobbly bits ready to look good on your big day. Some of the exercises just use bodyweight and others use weights. Small hand-held weights can be purchased at the local supermarket or sports store relatively cheaply or you can use everyday items in your home such as cans of food or small bottles of liquid. Do not use weights that are too heavy as you are only aiming to tone up your muscles.

Repeat each exercise 10 times (reps) initially working up to 15 reps on each one. Start off with one set of 15 repetitions of each exercise and gradually increase to 3 sets of 15 repetitions. Try to perform the exercises every other day to ensure maximum results.

Warm up for 5 minutes either marching or jogging on the spot and follow with some stretches before starting your workout.”

1 BURPEES – to improve cardiovascular fitness together with toning the shoulders, arms and legs. This is a good exercise to warm up the whole body. From a standing position go down into press-up position ensuring the shoulders are directly above your wrists and kick the legs out and back in then stand up and start over again. To make it more difficult add a press up in the middle and a jumping jack at the end.

2 PRESS UPS – to tone up the muscles at the front of the chest, shoulders and the back of the arms. Make sure you have your shoulders directly over your wrists, bend at the elbows to take your chest down to the floor and then raise up again. This exercise can be done on your knees or on your toes, just remember to keep your back straight and stomach muscles tight.

3 BICEP CURL – to tone the muscles on the front of the arms. Stand with feel hip width apart with a dumbbell or weight in each hand. Keeping the elbows tucked in, bend the elbows to raise the weights up towards the chest and then return back down. Remember to keep the wrists fixed and don’t allow the shoulders to move forward.

4 BENT OVER ROW – to tone the muscles at the side of the back and front of the upper arms. Stand with feet hip width apart with a dumbell or weight in each hand and knees bent. Lean forwards slightly at the hip and extend the arms with just a slight bend at the elbows. Pull the arms towards the chest leading with the elbows and repeat.

5 SQUAT THRUSTS  -to improve cardiovascular fitness and tone up the legs.

With both hands on the floor in press up position bring one leg in at a time bringing the knee up to your elbow alternating legs. Keep your back straight and stomach muscles tights.

6 SQUATS – to tone up the bottom and thighs  Stand with your feet hip width apart, keeping your back straight bend at the knees and stick your bottom out as if going to sit on a chair. Try not to let your knees come forward, You should be able to see your toes all the time.

7 LUNGES – to tone up the muscles in the bottom and thighs. Stand with your feel hip width apart with toes facing forward. Take a large step forwards and bend at the knee to lower the body weight downwards. Ensure that both knees are at right angles, push through the thigh to lift the body back up. Alternate the legs on each one.

8 LYING SIDE LEG RAISES – To tone up the muscles on the outside of the hip. Lay on the floor on one side with your bottom leg bent. Raise the top leg up and then take it back down keeping the toe pointing towards the floor.

9 AB CURL – to tone up the front stomach muscles. Lie on your back with your knees bent and your feet firmly on the floor. Tighten your stomach muscles by drawing the belly button in towards the spine. Hold this position throughout the movement. Place your hands either by the side of your head, across your chest or on your thighs as you slowly lift, and curl the shoulders and chest upwards. Lift up as far as possible and then lower back down.

10 OBLIQUE CURL – This will tone up the muscles at the side of your stomach as well as those at the front. Lie on your back with your knees bent and your feet firmly on the floor. Tighten your stomach muscles by drawing the belly button in towards the spine. Hold this position throughout the movement. Tighten the stomach muscles and lift up twisting to one side, lower and repeat twisting to the other side.

11 LOWER CORE KICKS – to tone up and strengthen the muscles in the lower abdomen. In a seated position lean back onto your elbows. Tighten your stomach muscles by drawing the belly button in towards the spine. Hold this position throughout the movement. Raise both legs up off the floor and bring one in at a time kicking it back out leading with the heel of the foot alternating the movement on each leg.

12 PLANK – this will strengthen your core muscles, the transverse abdominals and pelvic floor muscles. Lie face down on the floor. As you breathe out pull in your belly button towards your spine and raise the body up so that only your forearms and toes are in contact with the floor. Keep your back straight and breathe as normal trying to hold the position for as long as possible. If you find this too difficult at first then raise up so that your knees maintain contact with the floor.

Make sure you have a good stretch at the end of each session.

The Fitness Unit

The Fitness Unit is a unique gym concept based on Felixstowe Road in Ipswich. All gym sessions are guided on a one-to-one basis to ensure that every member gets the most out of their exercise regime.

The trainers are with you every step of the way to ensure you’re safe, motivate you and to push you and your body.

Classes at the gym include anything from body conditioning and circuit training, to kettlebell training and spinning.

Hens may like to try out the monthly Showgirls class, which has 24 spaces per session and teaches challenging and fun lapdancing techniques.

While macho men will love the chance to improve their strength in the unique Spartan training sessions which mimic the training for the Highland Games with tyre and sledgehammer lifting and more.

The foundations of The Fitness Unit however lie with its Boot Camp, held three times a week at parks in Ipswich and on Felixstowe beach. The sessions are inclusive, catering to all fitness levels and consisting of running and military drill-type exercises such as sit-ups and push-ups.

The Fitness Unit guarantees results in fitness, body weight or body tone within four weeks or your money back. You can even try out the classes and training for one week for free with no restrictions.

Find out more by visiting www.thefitnessunit.co.uk, by calling 01473 715243 or by emailing info@thefitnessunit.co.uk