Decoding the Advanced Workout
In a video with her trainer, Kriti Sanon performs a complex hanging core challenge. While suspended from an overhead bar, she rapidly kicks a large stability ball held in front of her. This move is far more demanding than it appears, requiring a powerful
combination of different physical skills working in unison. The headline elements are all on display: her hands must maintain a strong grip to support her body weight, her core has to remain incredibly stable to prevent swinging, and her legs must move with speed and coordination to repeatedly strike the ball. It's a full-body exercise that tests strength, stability, and control all at once.
Why This Isn't a Beginner Move
Fitness experts classify this as an advanced exercise for several reasons. The unstable nature of being suspended means your core muscles must work overtime just to keep your torso from swinging. Adding fast leg movements introduces a dynamic force that your core has to counteract continuously. According to experts, the real benefit isn't just kicking fast, but maintaining pelvic and trunk control while the limbs are in motion. Without a strong foundation in grip strength and core stability, a beginner attempting this could risk improper form, placing undue stress on the shoulders and lower back. The exercise ball itself adds a coordination challenge, requiring timing and body awareness to hit a moving target.
Start with Foundational Core Control
Before you even think about hanging from a bar, the first step is building a rock-solid core on the ground. The stability ball is the perfect tool for this. Its unsteady surface forces your deep core muscles to engage to maintain balance. Start with a stability ball plank, placing either your forearms or shins on the ball. Hold for 30 seconds, focusing on keeping your body in a straight line. Another great foundational move is the stability ball knee tuck. Begin in a plank position with your shins on the ball, then use your abs to pull your knees toward your chest, rolling the ball forward. These exercises build the exact anti-swinging strength needed for Kriti's more advanced move.
Build Your Grip and Balance
Kriti's workout relies on the ability to hang comfortably from a bar. If you can't do this, you can't perform the exercise. You can build grip strength at home or the gym with simple dead hangs—just gripping the bar and hanging for as long as you can. For balance, continue using the stability ball. Simply sitting on the ball and lifting your feet off the floor engages your stabilizer muscles. You can progress to stability ball wall squats, where you lean against the ball placed between your back and a wall while squatting. This teaches your body to control movement while managing the instability of the ball.
Introduce Scaled Leg Movements
Once your core and grip are stronger, you can begin to add leg movements that mimic the final exercise in a more controlled way. A great option is the stability ball hamstring curl. Lie on your back with your heels on top of the ball, lift your hips into a bridge, and then use your hamstrings to pull the ball in toward you. This works your posterior chain and core control. To practice the fast leg movement, you can perform lying flutter kicks on the floor while holding the stability ball between your hands and thighs in a dead bug position. This isolates the leg action without the added difficulty of hanging.
