Deconstructing the Core Challenge
In a video shared by her trainer, Karan Sawhney, Kriti Sanon is seen performing a demanding exercise that’s part core workout, part coordination test. The move involves hanging from an overhead bar while rapidly kicking a large stability ball held in front
of her by a trainer. While it might look playful, this is an advanced variation of a hanging leg raise, specifically designed to challenge multiple fitness aspects at once. The goal is to perform fast, alternating flutter kicks against the ball for a set time, all while keeping the torso and lower body as stable as possible. This requires a tremendous amount of control, as the natural tendency is to swing. The presence of the ball adds a dynamic target, forcing precision and timing with every kick.
The Core Is the Epicentre
At its heart, this is a powerful core-strengthening exercise. Hanging from a bar immediately engages the abdominal muscles to support the body's weight and prevent swinging. The rapid leg movement further intensifies this, as the core must work overtime to stabilise the pelvis and spine. Exercises performed on an unstable surface, like a stability ball, or in an unstable position, like hanging, force the deep stabilising muscles of the core to fire up. These are the muscles, including the transverse abdominis, that act like a natural corset for your midsection. By fighting to maintain control against the momentum of her kicking legs, Kriti is building functional core strength that translates into better posture, balance, and power in all other activities.
Why Grip and Shoulders Matter
This exercise is far from being just an ab workout; it is a full-body test of endurance. A critical component is the grip strength required to hang from the bar for the duration of the set. This directly engages the muscles in the hands, forearms, and shoulders. Maintaining a solid grip is the foundation of the entire movement. Furthermore, the shoulders must remain stable and packed to support the body safely, preventing unnecessary stress on the joints. This combination of hanging and dynamic movement simultaneously builds upper body strength and endurance, making it a highly efficient exercise that delivers benefits beyond just a chiselled midsection.
Speed, Control, and Coordination
The fast leg movement, or flutter kicks, introduces a cardiovascular element to the exercise. It elevates the heart rate while also targeting the hip flexors and lower abs. However, speed without control is ineffective. The true challenge lies in executing the kicks quickly while preventing the lower body from swinging back and forth. This requires immense body awareness and coordination. The stability ball acts as a reactive target; Kriti has to constantly adjust the position and timing of her kicks, turning the drill into a brain-and-body workout. Fitness experts note that the real benefit comes from maintaining control over the trunk and pelvis while the limbs are moving rapidly.
The Non-Negotiable: Trainer Support
Perhaps the most crucial aspect of this exercise is the visible support from trainers. One trainer holds the stability ball in place, providing a consistent target, while another is seen supporting Kriti’s waist to help control excessive swinging. This is not just for show; it is a vital safety and technique-reinforcing measure. For an advanced and inherently unstable movement like this, professional guidance is paramount to prevent injury and ensure the correct muscles are being engaged. It serves as a reminder that while celebrity workouts are inspiring, they are often performed in a highly controlled environment with expert supervision. Attempting such moves without the proper foundational strength or professional assistance can lead to strain or injury, particularly in the shoulders and lower back.
