Itâ€™s almost end of Ramadan and letâ€™s admit it, most of us donâ€™t really think about doing any physical activity during this month! As much as we love this holy month, we canâ€™t help but gobble down fried food and eat lavish sehris and iftaris and oh, whoâ€™s got time to workout in this heat? So we asked fitness expert, Hina Shahid about getting back on track and she rounded up a few exercises that can be easily done anywhere. Itâ€™s all about getting our game on this season to get that summer bod!
Ready, set, WORK OUT!
Crouch or sit with one’s knees bent and one’s heels close to or touching one’s buttocks or the back of one’s thighs. 10 reps/2 sets
Start by standing up straight with your feet hip-width apart and flat on the ground. Relax your shoulders and allow your shoulder blades to sink down towards your hips. Keep yourself in this position by flexing your abdominal muscles to keep your spine straight and stable. 10 reps/ 2 sets
Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body. To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body. 10 reps/ 2 sets
Start standing, bend your knees and bring your hands to the floor just in front of your feet. Walk your hands out into a plank position, then walk yourself back to a low squat and stand up. This completes one rep. 10 reps/ 2 sets
A person lies facing the floor and, keeping their back straight, raises their body by pressing down on their hands. 10 reps/ 2 sets
Make sure your hands are directly beneath your shoulders and your knees directly beneath your hips. The tops of your feet can either be flat on the floor or you can curl your toes if you choose. Inhale and exhale evenly through your nose. If you can, make a slight sound like the sea when you breathe. This is called ujayyi breathing and can help you flow through your routine more effectively. Aim for a 40 second hold/ 2 sets
Use any set ofÂ stairs, indoors or out, to complete this quick cardio. Try to run on stairs for atleast 10 mins
Jump over a rope that is held at both ends by one or two other people and turned repeatedly over the head and under the feet, as a game or for exercise.
Aim for a minute of continuous skipping.
Set aÂ boxÂ that’s about 24 inches high on the floor in front of you. (Use a paddedÂ box, if possible, so if you wipe out, you won’t get seriously hurt.) Stand with your feet hip-width apart and swing your arms behind you as you bend from the hips and knees to generate power. 10 reps/ 2 sets
While holding the basic position, lift and lower your top leg. Gradually work toward holding the upper leg for 5 to 10 counts. Another option: Instead of resting on your forearm, support your body with your hand, palm on the floor and under the shoulder, elbow straight. 40 secs hold on each side/ 2 sets