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If you’re looking to try something new and refreshing (we don’t mean this literally though – you’ll be sweating a lot during sessions), and a sport that’ll get you in top shape for your wedding, consider boxing.

The high-impact, intensive sport gives you an all-rounded, effective body workout that results in toned arms, a flat tummy and overall weight loss. Here’s how.

1. Toned arms
If you’re thinking of wearing a sleeveless or strapless dress, you’ll want your arms to look as good (whether in person or in pictures) as possible. During sessions, you’ll be asked to do a series of exercises including shadow boxing (where you simulate movements and punch without a punching bag or a partner to pad), sparring with your partner, practicing your moves on the punching bag, and so on.

2. Toned thighs
It’s not enough that you know how to throw punches. Movement and footwork matter, too – you’ll need to be light on your feet to dodge and duck. During training, you’ll be asked to do workouts like lunges, speed running, bouncing on your toes – to help hone your agility.

3. A svelte figure
Before and after the technical practice, you’ll have to do a series of cardio-based exercises that include push-ups, sit-ups, jumping jacks, jogging, burpees, cherry pickers (or kayaking), and so on, depending on your instructor or gym. Perfect for the bride seeking to don a figure-skimming design.

4. A flat tummy
Looking to wear separates or a dress that accentuates your curves? If you watch what you eat, or consume foods in moderation, you will naturally see results after a month or two.

5. A toned back (and butt)
Whether you’re doing drills on the punching bag, or you’re practicing with a partner, chances are, you’ll have to practice weaving or ducking. Weaving helps you avoid the other party’s punches, but it also means you’ll have to squat or bend your knees to avoid it. Exercises such as squats and lunges will help you achieve a toned back as well as a toned tush as well.

For more tips, watch the video tutorial below.