In the realm of abdominal workouts, countless variations abound. However, actress Kriti Sanon takes a unique approach to her fitness regimen. Recognizing that the key to a fit physique lies in a harmonious blend of exercises, discipline, and consistency, Sanon collaborates with her fitness trainer to share insights into her preferred ab and glute exercises.
Through a series of Instagram posts, Sanon demonstrates an array of exercises, ranging from sumo squats to elevated deficit lunges. These exercises target not only the abdominal muscles but also the gluteal muscles, crucial for stabilizing the pelvis, enhancing alignment, and reducing the risk of lower back discomfort. For athletes and individuals leading active lifestyles, prioritizing the development of these muscle groups is paramount to injury prevention.
Your core encompasses more than just your abdominal muscles; it also includes the muscles supporting your spine. These muscles provide strength, stability, and mobility for bending and twisting, playing a vital role in protecting your spine. Both muscle groups are indispensable for standing and walking, contributing significantly to your endurance and stamina throughout the day.
To incorporate these exercises into your fitness routine, follow these step-by-step instructions:
Elevated Deficit Lunges:
1. Stand with one foot elevated on a platform or step, holding a weight (optional).
2. Lean slightly forward over your front leg and step one foot back onto the ground.
3. Drop your back knee toward the ground while bending your front knee.
4. Lean forward gently with your upper body.
5. Push off your back foot and press through your front leg to step up.
6. Repeat by stepping back into the lunge position.
7. Switch feet or continue with the same one.
Hip Thrusts:
1. Rest your back on a bench and place one foot flat on the floor with a 90-degree bent knee.
2. Lift your other leg so your thigh points up, also with a 90-degree bend in the knee.
3. Tighten your glutes in the leg on the floor and lift your hips until they align with your torso, using your upper back as a pivot point.
4. Hold briefly, maintaining the squeeze in your glutes, then lower back down.
5. Switch legs and repeat.
Sumo Squats:
1. Begin in a standard squat stance, feet shoulder-width apart, toes forward, hands clasped at chest.
2. Step right, widening stance 3–4 feet, toes angled outward 45 degrees.
3. Bend knees and hips back, lowering into a squat. Ensure knees track over toes.
4. Pause briefly, then rise, engaging glutes and pressing through heels.
5. Adjust depth if needed.
Banded Lateral Walks:
1. Place an elastic support band just above both ankles, keeping it flat.
2. Stand with feet shoulder-width apart, knees slightly bent.
3. Activate the core with a half-squat.
4. Shift weight to one leg, step sideways with the other, moving in and out for 8-10 reps.
5. Maintain level hips, forward-facing posture, and a straight back.
6. Switch legs for another 8-10 steps.
Incorporating these exercises into your workout regimen will not only enhance your core strength and stability but also improve your overall fitness and well-being. Join Kriti Sanon in her quest for a fit and healthy lifestyle, and experience the transformative power of these exercises firsthand.
