Know about the fitness routines followed by Sara Ali Khan. Don’t miss the last one…
Most of us know that Bollywood actress Sara Ali Khan used to be fat and battled obesity during her childhood and college days, she was around 90-96 kgs. Yes, you heard right!
Her fitness journey is very inspiring and everyone should know the story of her transformation, and the outcomes of her discipline are visible to all of us.
During her teenage, she had struggled with PCOS and bad eating habits, which made weight management more difficult for her, but before entering into Bollywood she overcame all her issues and was determined to transform herself.
In one of her recent interviews, she said that she still sometimes eats more while she is on vacation, and gains some extra kilos, but she keeps tracking her weight and she is very clear about her mindset and discipline.
She also mentioned in the interview that when you are overeating it will affect your mental health as well because our brain and hormones everything is connected, and bad eating habits can impact them all.
In her recent Instagram post, we see Sara doing these exercises which are perfect for belly fat loss.
Air walking
It is a type of movement exercise where a person simulates walking or running in place, without touching the ground with much impact. It is normally done with the use of machines known as air walkers. It is a low-impact bodyweight exercise that is very simple and gentle to your body and can be done by people of any age.
Stand upright, ensuring your spine is straight.
Begin mimicking a walking motion by lifting one leg forward and the other backward, as if you're walking in the air.
Swing your arms in tandem with your legs, maintaining rhythm.
Engage your core throughout the movement to maintain stability.
Continue for a desired duration, increasing speed or intensity if needed.
It provides cardiovascular benefits without stressing the joints. It’s ideal for people with joint pain, arthritis, or recovering from injuries.
It engages multiple muscle groups, including the legs, core, and arms. It helps tone and strengthen these areas.
It is a great way to burn calories, also raise your heart rate, and help in fat burning.
It stretches the muscles in your legs, hips, and lower back, which can help increase flexibility over time.
It promotes better posture and reduces the risk of developing back problems.
How to do Air walking-
Stand upright, ensuring your spine is straight.
Begin mimicking a walking motion by lifting one leg forward and the other backward, as if you're walking in the air.
Swing your arms in tandem with your legs, maintaining rhythm.
Engage your core throughout the movement to maintain stability.
Continue for a desired duration, increasing speed or intensity if needed.
Benefits-
It provides cardiovascular benefits without stressing the joints. It’s ideal for people with joint pain, arthritis, or recovering from injuries.
It engages multiple muscle groups, including the legs, core, and arms. It helps tone and strengthen these areas.
It is a great way to burn calories, also raise your heart rate, and help in fat burning.
It stretches the muscles in your legs, hips, and lower back, which can help increase flexibility over time.
It promotes better posture and reduces the risk of developing back problems.
Cable Shoulders
It is also a machine-based exercise where you need to use a cable machine it focuses on various muscles in the shoulder area, particularly the deltoids. It offers constant tension throughout the movement, making it effective for building strength, stability, and muscle definition.
Set the pulley to a low position and grasp the handle in one hand.
How to do Cable shoulders-
Set the pulley to a low position and grasp the handle in one hand.
Press the handle overhead, extending your arm fully.
Lower it back down with control.
It provide continuous tension throughout the entire range of motion. This can result in better muscle engagement and growth.
It allows for more controlled movements, making it easier to target specific shoulder muscles.
It help improve both shoulder strength and stability. Strong shoulders are essential for upper body strength, improving performance in other lifts, and preventing injuries.
Strengthening the shoulders, especially the rear deltoids, can help improve posture by pulling the shoulders back and preventing slouching.
Lower it back down with control.
Benefits-
It provide continuous tension throughout the entire range of motion. This can result in better muscle engagement and growth.
It allows for more controlled movements, making it easier to target specific shoulder muscles.
It help improve both shoulder strength and stability. Strong shoulders are essential for upper body strength, improving performance in other lifts, and preventing injuries.
Strengthening the shoulders, especially the rear deltoids, can help improve posture by pulling the shoulders back and preventing slouching.
Cycling
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Though here we can see Sara doing cycling exercise at gym, it’s a versatile exercise which can be done indoors and outdoors as well. To get the most out of cycling, it’s important to follow proper techniques.
Adjust the seat height so that your legs are slightly bent at the knee when the pedal is at its lowest point.
The handlebars should be at a height that doesn’t strain your back and shoulders.
Sit upright, keeping your shoulders relaxed, elbows slightly bent, and grip the handlebars lightly.
It strengthens the heart, lungs, and blood vessels and improves overall cardiovascular endurance.
It is a great way to burn calories and manage weight. It provides a smooth, controlled movement that reduces the risk of injury. Cycling regularly can improve stamina.
Regular cycling works out major muscle groups, particularly the legs. It enhances muscular endurance and promotes muscle tone.
How to do Cycling exercise-
Adjust the seat height so that your legs are slightly bent at the knee when the pedal is at its lowest point.
The handlebars should be at a height that doesn’t strain your back and shoulders.
Sit upright, keeping your shoulders relaxed, elbows slightly bent, and grip the handlebars lightly.
Benefits-
It strengthens the heart, lungs, and blood vessels and improves overall cardiovascular endurance.
It is a great way to burn calories and manage weight. It provides a smooth, controlled movement that reduces the risk of injury. Cycling regularly can improve stamina.
Regular cycling works out major muscle groups, particularly the legs. It enhances muscular endurance and promotes muscle tone.
Weighted Squats
Weighted squats are a highly effective lower body exercise that targets multiple muscle groups, including the quads, hamstrings, glutes, and core. Adding weights increases the intensity, promoting strength, muscle growth, and improved stability. In the reel we can see Sara using a Kettlebell for her squats.
Hold the Kettlebell with both hands at chest level. Engage your core muscles to protect your lower back and keep your spine neutral.
Push your hips back as if you're about to sit down on a chair. Keep your chest up and your back straight.
Bend your knees and lower your body until your thighs are at least parallel to the ground or as deep as you can comfortably go.
Drive through your heels to return to the starting position, extending your hips and knees to stand up.
It target major muscle groups, particularly the quads, hamstrings, glutes, and calves. This leads to increased strength and power in your legs.
Adding weights to squats increases resistance, stimulating muscle growth.
It engage the core muscles, including the abdominals and lower back, as they work to stabilize your body during the movement.
How to do Weighted squats-
Hold the Kettlebell with both hands at chest level. Engage your core muscles to protect your lower back and keep your spine neutral.
Push your hips back as if you're about to sit down on a chair. Keep your chest up and your back straight.
Bend your knees and lower your body until your thighs are at least parallel to the ground or as deep as you can comfortably go.
Drive through your heels to return to the starting position, extending your hips and knees to stand up.
Benefits-
It target major muscle groups, particularly the quads, hamstrings, glutes, and calves. This leads to increased strength and power in your legs.
Adding weights to squats increases resistance, stimulating muscle growth.
It engage the core muscles, including the abdominals and lower back, as they work to stabilize your body during the movement.
Squats engage large muscle groups, they burn a significant number of calories.
Stabilizing the weight during squats helps strengthen your back and core, which promotes better posture.
Mountain Climbers
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In all those exercises done by Sara, the most impact and effective one is this, which helps you to loose fat from all over your body. Mountain climbers are a dynamic, full-body exercise that primarily targets the core while also working the shoulders, arms, legs, and cardiovascular system. This exercise require no equipment and very little space, making them perfect for home workouts, travel, or anywhere with limited space.
Begin in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Engage your core.
Drive one knee toward your chest while keeping your body straight and core tight.
Quickly switch legs by extending the first leg back while bringing the opposite knee toward your chest, mimicking a "running" motion.
How to do Mountain climbers-
Begin in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Engage your core.
Drive one knee toward your chest while keeping your body straight and core tight.
Quickly switch legs by extending the first leg back while bringing the opposite knee toward your chest, mimicking a "running" motion.
Alternate legs in a continuous, controlled motion as quickly as possible without losing form.
It is a full-body workout, mountain climbers engage multiple muscle groups at once like core, upper and lower body muscles
Benefits-
It is a full-body workout, mountain climbers engage multiple muscle groups at once like core, upper and lower body muscles
Mountain climbers are a high-intensity exercise that burns a significant number of calories in a short amount of time.
This helps to improve heart and lung health, build endurance, and boost overall aerobic capacity.
The plank position and constant leg movement, mountain climbers are a great exercise for strengthening the core muscles.
It challenge both your muscular and cardiovascular endurance.
By strengthening your core and upper body, mountain climbers promote better posture, particularly for the lower back and shoulders.
This helps to improve heart and lung health, build endurance, and boost overall aerobic capacity.
The plank position and constant leg movement, mountain climbers are a great exercise for strengthening the core muscles.
It challenge both your muscular and cardiovascular endurance.
By strengthening your core and upper body, mountain climbers promote better posture, particularly for the lower back and shoulders.
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