Ramadan is a time to self-reflect but also a time for mental resolve. To make sure you are on top of your fitness game, here are 10 exercises you must do to stay strong, courtesy of Sandra Koeder, master trainer at Technogym.
1. Warm up
You can walk or jog outdoor or on the machine. My favourite is Myrun solution from Technogym that is designed to offer you the ultimate running experience, with personalised training programs and instant running feedback. This will improve the way you run. Forever.
2. Bicep curl
This is a must on a daily basis. Choose lightweight and take care of the elbows keep them slightly bent.
3. Side bending: Very important for the spine mobility
Adding a small weight will help you engage the oblique core muscles on the opposite side of the body.
4. Row or Lat pull
This is a great exercise for the upper body strength (lower back and arms).
5. Squat
This movement is relevant to the everyday life. Sitting down and standing up involves all the big muscle groups in the entire body.
6. Side leg lift
This exercise makes you work on the balance and stability of the whole body and of course hip muscle strength. You can always hold on to a chair in case you need a bit of support.
7. Wide squat with the arms open
This movement improves the strength in your legs (inner thighs) and makes your shoulder strong and stable. For more benefits in this one try to do it extra slowly. You won’t need more than one 1kg in each hand to feel the benefit of this exercise.
8. Lunge with the arm on the front
Bring your glutes on fire, and connect through the core over the shoulder. Use 1kg weight it is more than enough if you take it easy work on the quality of the movement in the full range of motion.
9. Triceps exercise is classical one.
It is always good to integrate it in your everyday life. This muscle group helps to stabilise and support any arm movement so don’t skip it. Take it as an active break as it is very small muscle group involvement. Find the comfortable sitting position and enjoy.
10. Core workout with an exercise ball
The muscles of the core belt are fully engaged in this simple movement. Getting full body stability in this simple exercise. Stay in a stable quadruped position with the arms on the ball and lift your knees 1cm of the ground, hold for 5 seconds and bring the knees down. Back should be neutral or round (Do not leave your belly hanging).
THINGS TO REMEMBER
— In case you have time it is always good to give your body some stretching. Apart from muscle release, you will experience a mental relaxation as well. Integrate few deep breaths with slow exhalation and you will be ready to enjoy the Iftar dinner.
— If you choose to do only 1 set of each exercise with warm up and cool down it won’t take more than 30 minutes of your time. It is worth to invest few minutes every day of your time.
— Drink plenty of water between the hours of Iftar and Suhur. It should be your main beverage during this month. Coconut water is also good to add sometimes as it increases the electrolytes in your body, which are essential for heart, nerve and muscle functions. Drink water even when you are not thirsty. Make sure you have at least 8 glasses before down and after the sunset.
— Try to limit your caffeine intake, as caffeine is a diuretic, which means it will increase your need to urinate, risking you feeling dehydrated. The same applies to the salty food as nuts and chips.
— Plan your meal to avoid binge after breaking the fast. Having a planned meal in front of you will keep extra weight away.
— The month of Ramadan is all about the training. Train to eat mindfully, sleep well and exercise moderately every day.
— Enjoy your family time and have a happy and blessed Ramadan!
