Ramadhan is fast approaching and in no time we’ll be busy preparing for the Raya celebration. Apart from the cookies, scrumptious dishes and fashionable baju raya, of course you want to be in your best shape. Well, if you have a specific Raya body goal, try these five simple workout moves. They require no equipment and can be done in the comfort of your own space.
Squat is an excellent exercise that helps to tone and tighten your behind, abs, as well as improve both your upper and lower body strength.
Stand straight, feet spread slightly wider than shoulder-width apart. Hold your arms straight out in front of your body while keeping your back in a neutral position. Slowly bend your knees 90 degrees, brace your abs and lower your body by pushing your hips back. It is like you are trying to sit on an imaginary chair. Pause for a few seconds then push back up to the starting position. Do as many as you could within one minute.
When you do lunges, you are working your hips, glutes, quads, hamstrings, core muscles and the hard-to-reach muscles of the inner thigh. Thus, this is an important exercise if you wish to tone the lower body and achieve lean sexy legs.
Put one foot in front of the other - one is positioned forward with your knee bent while the other is positioned behind. Drop your body straight down, keeping your back straight and chest lifted. Make sure that your knee stays behind the toes. Then, step back to your starting position. Continue alternating legs for 60 seconds.
3. Mountain Climbers
Mountain climber is a great total body exercise. You work on several joints and muscle groups simultaneously, utilizing your core, shoulders, arms and legs. It is also considered as a cardiovascular movement that is good for you.
Start in a raised push-up position, bend your right knee and bring it forward so your ball of foot is near your right hand. With a quick movement, switch legs by hopping left foot forward, while right foot goes back. Continue alternating legs as fast as you could for 60 seconds.
Planking helps you achieve a toned belly, stronger abdominal muscles and improve your stability, balance and posture.
Get into a push up position on the floor. Bend your elbows 90 degrees and rest your weight on your forearms. Your body should form a straight line from your head to your feet. For starters, you should hold for at least 30 seconds. Perform planks several times each day, trying to hold the position a little longer each time.
5. Bicycle Crunches
Bicycle crunches strengthen abdominal muscles, core muscle and flatten your stomach. Lie flat on the ground. Pull up both legs and keep them straight. Put both of your hands behind your head. As you rise to do the abs crunch, fold one leg towards your chest. If you are bringing your left leg, turn your upper body to the left and vice versa.
Doing bicycle crunches on a regular basis (together with other cardio workouts and proper healthy diets) will help you lose some weight as you are torching more calories.
It’s time to grab your sportswear. Amp up your workout session, adjust the moves according to your capability. Be ready to look confident and gorgeous with more flattering shape this coming festive season. Are there any workout moves that you prefer? Do share about it in the comment box below.