The Anatomy of an Advanced Challenge
In a video shared by her fitness coach, Kriti Sanon is seen performing a demanding hanging core exercise. While suspended from a bar, she kicks a stability ball held in front of her in a rapid, controlled motion. Dubbed a “hanging core challenge,” the
move is a variation of a hanging flutter kick. It might look playful, but it requires a tremendous combination of skills: immense grip strength to support her body weight, shoulder stability to prevent injury, and deep core engagement to stop her body from swinging uncontrollably. The stability ball adds an extra layer of difficulty, demanding sharp coordination and body awareness to strike the target without losing form.
Why You Can't Just Jump Into It
Seeing an actor perform such a dynamic move is motivating, but attempting it without the proper foundation is a recipe for disappointment and potential injury. This exercise relies on multiple muscle groups working in perfect harmony. Without sufficient grip strength, you won't be able to hang long enough to get any core benefit. Without stable shoulders and a braced core, you risk putting excessive strain on your joints, particularly your lower back and shoulders. Relying on momentum by swinging your body is a common mistake that not only negates the purpose of the exercise—which is controlled strength—but also increases the risk of injury.
Step 1: Build Your Foundation on the Floor
The journey to acing a hanging core challenge begins on the ground. A stability ball is a fantastic tool for building the core control you'll need. Start by mastering floor-based exercises like stability ball planks, crunches, and roll-outs. The ball’s unstable surface forces your deep core muscles to fire up to keep you balanced. Another excellent foundational move is the dead bug, which teaches you to maintain a braced core while your limbs are in motion—a key component of Sanon's exercise. You can even press a stability ball between your hands and knees during a dead bug to increase tension.
Step 2: Get Comfortable with Hanging
Once your core is stronger, it's time to address the 'hanging' part of the challenge. The first step is the simple dead hang. Grab a pull-up bar and just hang with your arms straight for as long as you can, aiming for multiple sets of 20-30 seconds. This is the most direct way to build the grip and shoulder strength required for more advanced moves. When you feel confident, progress to active hangs, where you pull your shoulder blades down to slightly lift your body. From there, you can start adding movement with hanging knee raises. Tucking your knees to your chest while hanging is the fundamental building block for all advanced hanging ab exercises.
Step 3: Putting It All Together Safely
With a stronger core and a solid grip, you can begin to combine these elements. Instead of jumping straight to hanging flutter kicks, try a supported version. Many gyms have a captain's chair, which provides back and arm support. You can perform knee raises or leg raises here without the demand on your grip. To mimic Kriti's workout, try holding a very light medicine ball between your knees as you perform raises. This progression allows you to focus on core control without being limited by your grip strength. As you get stronger, you can move back to the pull-up bar, starting with slow, controlled hanging knee raises before ever attempting faster, more dynamic movements like flutter kicks.
