Kriti’s Advanced 'Hanging Core Challenge'
In a video shared by her fitness coach, Kriti Sanon performs a demanding exercise that has captured the attention of fitness enthusiasts. The move involves hanging from an overhead bar while rapidly kicking a stability ball placed in front of her. Described
as a “hanging core challenge,” this exercise is far more complex than it appears. It requires a combination of immense grip strength to support her entire body weight, incredible core stability to prevent her torso from swinging, and coordinated, fast-paced leg movements driven by the hip flexors. A trainer is often seen providing support, highlighting the advanced nature of the workout. It’s a dynamic display of total-body control and power.
Why This Isn't a Beginner's Workout
Attempting this exercise without the proper foundation can be risky. The three main components—grip, core, and coordination—are all advanced skills. First, hanging from a bar for an extended period is challenging on its own; adding rapid leg movement increases the demand on your hands and forearms significantly. Second, the core, which includes your abs and lower back, has to work overtime to keep the body stable and prevent momentum from taking over. Without a deeply engaged core, the body will naturally start to swing, which defeats the purpose of the exercise and increases the risk of shoulder strain. Finally, kicking a target like a stability ball requires a high degree of body awareness and control, making it a test of coordination as much as strength.
Step 1: Build Your Core Foundation
Before you even think about hanging from a bar, the first step is to build foundational core strength using the stability ball itself. The unstable surface of the ball forces your deep stabilising muscles to work harder than they would on the floor. Start with a Stability Ball Plank. Place your forearms on the ball, extend your legs behind you, and hold a straight line from your head to your heels. Aim for 30-second holds. Another excellent beginner exercise is the Stability Ball Crunch. Lie with your mid-back on the ball, feet flat on the floor, and hands behind your head. Perform crunches by lifting your shoulder blades. These movements teach your body to maintain stability on an unsteady surface.
Step 2: Develop Grip and Upper Body Strength
Kriti's exercise relies heavily on being able to hang comfortably. To build this capacity, start with simple hanging exercises. If your gym has an assisted pull-up machine, use it to practice hanging with some of your body weight supported. If you're at home, a simple dead hang from a secure pull-up bar is perfect. Start by aiming for short hangs of 10-15 seconds, focusing on keeping your shoulders engaged. Gradually increase the time as your grip strength improves. You don't need fancy equipment for this; consistency is what builds endurance in your hands, wrists, and forearms.
Your At-Home Progression Plan
Once you feel comfortable with basic core exercises and can hang for at least 30 seconds, you can start working toward a modified version. Level 1: Lying Leg Raises with Ball. Lie on your back and hold the stability ball between your feet. Slowly raise and lower the ball, focusing on using your core to press your lower back into the floor. This mimics the leg movement without the strain of hanging. Level 2: Hanging Knee Tucks. Progress to hanging from a bar and simply tucking your knees toward your chest. This is the foundation of all hanging core work. Focus on a slow, controlled movement rather than using momentum. Level 3: Hanging Flutter Kicks (No Ball). Once you've mastered knee tucks, try hanging flutter kicks without the ball. While hanging, perform small, rapid kicks, keeping your legs as straight as possible. The goal is to control the movement from your core and prevent your body from swinging. This is the final step before you're ready to attempt a more advanced variation.
