5 incredible fitness moves from the fittest women in Bollywood
This will inspire you to get off that couch and get moving
Remember how you convinced yourself that the cosy weather outside warranted a sick leave from office? Well, Alia Bhatt and Katrina Kaif are here to rain all over your Netflix-and-chill parade. An innocent scroll down your Instagram feed can escalate from a 0 to 100 guilt trip real quick, once you get an eyeful of the incredible gymnastics they’re crossing off their fitness bucketlist.
Handstand in the sand with zero walls to sneakily lean against for support? Malaika Arora Khan will race you to the beach. One-handed push-ups? No sweat for Katrina Kaif (and her pet see-saw).
If you still have trouble ungluing yourself from the couch, here’s something to shame your hand from reaching for the monster pack of Pringles and get to work on some push-ups instead.
Fitspo from gym ninja Katrina Kaif and more
Given those insane abs and her stellar rap sheet in the gym, not many eyebrows were raised when Katrina started doing one-handed push-ups… before moving onto zero-hands altogether, with a little help from a friendly see-saw. Before you write her off, please remember that she can also do this:
So really, those one-handed push-ups are not a matter of ‘if’, but ‘when’.
Being the overachiever that she is, the Dear Zindagi star pulled off the Jack Rabbit (often credited as one of the world’s most gruelling core exercises) in not one, but two ways. Why aren’t we more surprised?
After taking to pole dancing like a fish to water, Jacqueline clearly needed something new to excel at. Voila, the 31-year-old pulling off a handstand and then following it up be walking on her hands. Go ahead, pick your jaw off the floor; we’ll wait.
Kareena Kapoor Khan
In case you needed more proof that the new momma means business, Amrita Arora shared a video of her doing 15 kettle bell squats in 60 seconds flat. For the uninitiated, a kettlebell is a cast-iron weight that serves as the sophisticated older cousin of the humble dumbbell.
Malaika Arora Khan
Meanwhile, her bestie is busy pulling off insanely linear handstands in the middle of nowhere, and has even gone on record to admit that she starts day off with one. We’ll leave you alone to question your life choices in peace.
Celeb-approved equipment to add to your home gym
If you can’t quite summon the willpower to head to the gym in the rains, stock up on these at home to get your daily quota of exercise in check.
The kettlebell is a cast-iron weight that looks like a cannonball with a handle. While characteristically, they are similar to dumbbells, the benefits are better. They are helpful in improving balance, flexibility and upper body strength.
Sonam Kapoor credits her fit shape to intense kettlebell workouts. Katrina Kaif and Gigi Hadid also train with this equipment.
How to use
Kettlebells handle differently than dumbbells. Because of the central weight distribution, there is a risk of injury to your wrists, shoulders or lower back if you don’t use it properly. For any kettlebell workout, keep your feet planted and your weight on your heels. Be careful to never lift a kettlebell directly over your head. And never arch your lower back.
Portable and easy to store, resistance bands can help improve your balance, speed of movement and flexibility while reducing joint pain too.
Supermodel Karlie Kloss and actress Julianne Hough regularly post videos of themselves using resistance bands while working out on Instagram.
How to use
Resistance bands are customizable according to your strength level. Make sure you pick one based on your endurance and the exercise that you’ll be doing. While using, the band should be secured in a way that the length is appropriate to give resistance in any direction.
Like trampolines, this childhood favourite can be an effective way to workout. Exercising with a jump rope (check out Decathlon) can help you build cardio fitness, balance, flexibility and bone strength.
Former First Lady Michelle Obama, Padma Lakshmi, Beyonce and Khloe Kardashian all skip their way to fitter bodies.
How to use
One of the major things to look out for while working out with a skipping rope is its size. When you hold the rope under one foot, the handles should just reach your armpits. Revolve the rope using your wrists and not your shoulders.
A yoga mat is versatile in that apart from helping you perfect your asanas, it can also aid in executing floor exercises, easily. The mat can provide comfort between the body and the floor and cushions your hips, elbows and knees.
Long-time yoga enthusiasts like Kareena Kapoor, Shilpa Shetty, Malaika Arora Khan and Jennifer Anniston can be seen toting one around to their yoga sessions.
How to select the right mat
Most yoga mats are made of PVC that keeps the slippage on the mat to a minimum and is also cost-effective. It’s, however, not biodegradable. If you want to be eco-friendly, you can go for recycled rubber (check out Rumi), jute, cotton and even bamboo options. The thickness of your mat also depends on your use. If you intend to take it with you while you’re travelling, then a mat with 1/16inch thickness is recommended. If you want extra cushioning for your knees and elbows, then opt for a 1/4 inch thick mat. You can always try out and see which one works for you before you decide.
This oversized version of your favourite kiddie toy makes basic moves like planks, push-ups and squats more effective as it provides an unstable surface.
It makes a regular appearance in Katrina Kaif and Alia Bhatt’s workout videos.
How to use
If you have back problems or other chronic physiological concerns, then it’s best to consult your doctor and trainer before using a stability ball. To know how to pick the right kind for your needs, sit on the ball and make sure your hips and knees are perpendicular to the floor.