Ramadan is a time of change and self-reflection. Even if you are fasting during this holy month, you can still work out and stay fit! You might think it’s impossible to do so, but it’s not. Health Coach Mira Hoss has a low-impact and joint-friendly workout that is ideal for you if you are looking to exercise while fasting. All you need is a slippery floor, a mat, and a pair of gliders. Plastic/paper plates or small folded towels would work as well.

When it comes to exercising during Ramadan, there's no one-size-fits-all approach. Everyone responds differently to fasting, it is important to listen to your body and its needs. If you feel comfortable working out after Iftar, do it! If you want to work out during the day, it’s up to you. Listen to your body and do what makes YOU comfortable.

Are you ready to exercise? We know we are! Let’s get started.

Repeat the below circuit 3 times with 20 seconds of rest in between exercises and 1 min break after each round.

Tip:  Focusing on tempo while performing the moves makes the whole difference (try to follow Mira’s slow pace).

Exercise #1 Lateral Lunge to Slide Combination x 10 rep

Perform the exercise on the right leg first, then repeat on the left.

Stand tall with one foot on a sliding disc and the other planted on the ground. Push your hips back and slide the disc far out to your side while lowering your hips and bending your other knee. Keep your arms on the back of your head as you descend, and keep your weight on the heel of your planted foot.

When your bent leg reaches 90 degrees and your stretched leg is fully extended, stand up by sliding your foot back to the starting position.

Exercise #2 Reverse Lunge to Oblique Twist x 10 rep

Perform the exercise on the right leg first, then repeat on the left.

Stand with your feet hip-distance apart. Keep both hands overhead. 

Keep your core stable, and take a large step back with your right foot on the glider, planting your foot and then lowering your body until both legs are bent in right angles. As you sink into the lunge, twist your torso to the left. Bring your torso back to center, and exhale as you straighten your legs. Bring your feet back together and repeat.

Exercise #3 Bridge to Hamstring Curl x 15 rep

Begin lying flat on your back with gliders under your heels. Start the exercise by digging your heels into the ground and sliding your feet towards your butt. Bend your knees as far as you can, then bridge your hips up and off the ground, hold for a moment, lower down, straighten your knees, then repeat.

Exercise #4 Core Slide Out x 10 rep

Start in a plank position with both hands on sliders and your knees on the floor. Slide hands apart to a little wider than shoulder-width and perform a push-up.

Return to starting position by sliding hands back at the same time.

Exercise #5 Sliding Reverse Plank x 10 rep

From a sitting position, place your heels on the ground in front of you, and your hands directly under your shoulders.

Bridge up by sliding on your heels.

Drive your hips toward the ceiling until your body forms a straight line from your ankles to your shoulders.

Keeping your hands firmly on the ground, bring your body back until you’re in a ‘sitting’ position while hovering off the floor.

Exercise #6 Plank to Bear x 10 rep

Start in a high plank position with both feet on sliders. Pull knees in to touch your chest.

Focus on keeping your core tight, and don’t hike your hips too high. Push feet back to return to high plank. Repeat.

Exercise #7 Plank to Pike x 10 rep

Start in a high plank position with both feet on sliders. Brace core and hike hips toward the ceiling, pulling feet in toward hands.

Make sure to keep hands and shoulders in the same place. Slide feet back to starting position and repeat.

Exercise #8 Plank with Side to Side Leg Slides x 10 rep

Performing the ex on both sides count as one rep. 

Start in a high plank position with both feet on sliders. Bring right foot up toward the right shoulder, bending the right knee, and opening the right hip. Repeat on the other side when done.

Wasn’t this fun?! You can check out Mira’s Instagram @mirahoss for more!

If you tried this workout or have any questions, don’t hesitate to reach out to us.

May 04, 2021 — Mint Basil Team

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