8 Exercises to maintain muscle through Ramadan

A common misconception is that fasting will cause your gains to wither. That is a myth.
Fasting through Ramadan doesn’t mean you’ll lose gains. On the contrary if done right, you can achieve a more chiseled, shredded look during these 30 days.

Building and maintaining muscle is all about targeting the muscles with the right movement and range of motion to get the blood flowing. The caveat might be that you are currently quarantined. Well, there is a way around that too.

We’ve got 8 exercises targeting major muscles for an amazing, vein-popping pump – that can be done at home with minimal equipment.

1. Pull up
   
   Target: Back, Biceps
   Procedure: Using a pronated grip, grab the bar slightly more than shoulder width and pull till the chin is above the bar. Use a supinated grip for emphasis on biceps. (3 sets x 10 reps)
   Tip: Switch up the tempo or pause at the top for extra burn.
   
   
2. Chest Dip
   
   Target: Chest, Triceps, Shoulders
   Procedure: Can be done with benches, chairs or boxes. Place hands slightly more than shoulder width. Rise and dip till the chest is on hand level. (3 sets x 10 reps)
   Tip: Switch up the tempo or pause at the bottom for extra burn.
   
   
3. Superman/ Reacher Row
   
   Target: Back
   Procedure: Lie flat on the ground with hands in front. With your face forward, contract your back and glutes while raising the arms. (3 sets x 10 reps)
   Tip: As an advanced move, grab a towel in both hands and pull it in towards your chest as you contract your back.
   
   
4. Diamond Push up
   
   Target: Triceps, Chest
   Procedure: Get in push up position with hands touching in the shape of a diamond on the floor. Then push up as usual. (3 sets x 10 reps)
   Tip: Switch up the tempo or pause at the bottom for extra burn.
   
   
5. Plank Push up
   
   Target: Abs, Forearms, Shoulders
   Procedure: Get in a normal plank position. Place forearms flat. Rise while placing the left hand down, then the right hand till you are in a push up position. Repeat cycle in the opposite direction. (3 sets x 10 reps)
   Tip: Switch up the tempo or pause at the bottom for extra burn.
   
   
6. Pike Push Up
   
   Target: Shoulders
   Procedure: Get in a push up position with back almost straight and only toes in contact with the ground. Drop till head touches the floor. (3 sets x 10 reps)
   Tip: Switch up the tempo, elevate legs on a box/chair or pause at the bottom for extra burn.
   
   
7. Goblet Squat
   
   Target: Quads, Hamstrings
   Procedure: Hold a weight in your hands, close to chest. With a slightly wide stance, squat as usual. (3 sets x 10 reps)
   Tip: Switch up the tempo or pause at the bottom for extra burn.
   
   
8. Weighted Lunge
   
   Target: Quads, Hamstrings
   Procedure: Hold a weight in your hands to the side of your body and lunge as usual. Alternate with each leg. (3 sets x 10 reps)
   Tip: Jump and switch legs instead for extra burn.

For those with already significant gains, these should be enough to keeps those muscles in check till the quarantine and Ramadan is over. Of course healthy food plays an important part too.
If you are a beginner, these exercises will actually help you build muscle along with the proper diet.

Do read the healthy food options for Ramadan blog that will help you with a healthy diet.

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