Assalamu Alaikum, my dear brothers and sisters! In our quest for physical well-being and spiritual balance, it is important to embrace exercise as a means to nurture our bodies while upholding our modesty. In this article, we will explore step-by-step exercise routines tailored for Muslim women, along with practical tips on modest workout wear. Let’s embark on this empowering journey of self-care, strength, and faith.
Exercise Routine 1: Cardio Blast
Step 1: Warm-up
- Begin by reciting the Du’a for Seeking Allah’s Protection (Istiaadha) and offering a sincere intention to take care of your body for the sake of Allah.
- Start with a light jog or brisk walk for 5-10 minutes to warm up your muscles and increase your heart rate gradually.
Step 2: Jumping Jacks
- Stand with your feet together and arms at your sides.
- Jump, spreading your legs wider than hip-width apart, and raise your arms overhead.
- Return to the starting position by jumping again, bringing your feet together and lowering your arms.
- Repeat for 1 minute to get your heart pumping and activate your entire body.
Step 3: High Knee March
- Stand tall with your feet hip-width apart.
- Lift your right knee as high as you comfortably can while swinging your left arm forward.
- Lower your right leg and repeat with your left knee and right arm.
- Alternate knees and arms for 1 minute to engage your core and improve cardiovascular endurance.
Step 4: Mountain Climbers
- Begin in a high plank position, with your hands directly under your shoulders and your body in a straight line.
- Bring your right knee toward your chest, then quickly switch legs, bringing your left knee in while extending your right leg back.
- Continue alternating legs in a running motion for 1 minute, focusing on maintaining a strong plank position.
Step 5: Cool Down and Stretch
- Finish your cardio session with a slow jog or walk to gradually lower your heart rate.
- Follow up with gentle stretches for your calves, quadriceps, hamstrings, and upper body to promote flexibility and prevent muscle soreness.
Exercise Routine 2: Strength and Flexibility
Step 1: Warm-up
- Begin with the Du’a for Seeking Allah’s Protection (Istiaadha) and set your intention to strengthen your body in alignment with your faith.
- Perform light cardio exercises such as marching in place or gentle jumping jacks for 5-10 minutes to warm up your muscles.
Step 2: Squats
- Stand with your feet hip-width apart and arms extended in front of you.
- Lower your body by bending your knees and pushing your hips back, as if sitting into an imaginary chair.
- Keep your chest lifted and weight in your heels.
- Rise back up to the starting position and repeat for 10-15 repetitions to strengthen your lower body, particularly your thighs and glutes.
Step 3: Push-ups (Modified or Full)
- Begin in a high plank position with your hands slightly wider than shoulder-width apart.
- Lower your body toward the ground by bending your elbows, keeping your core engaged and your back straight.
- Push back up to the starting position, focusing on controlled movements.
- Perform 8-12 repetitions, choosing either modified push-ups (on your knees) or full push-ups, based on your fitness level.
Step 4: Plank
- Start by lying face down on the floor, propping yourself up on your forearms and toes.
- Keep your body in a straight line from head to toe, engaging your core muscles.
- Hold the position for 30 seconds to
