In the quest for toned abs, many people resort to endless crunches, only to end up with neck or back pain. But according to celebrity fitness expert Yasmin Karachiwala, there’s a smarter and safer way to strengthen your core. Known for training stars like Deepika Padukone, Katrina Kaif, Alia Bhatt, and Preity Zinta, Yasmin recently shared four Pilates-inspired ab workouts that require no equipment and can be done by anyone at home.
The renowned Pilates instructor emphasised that crunches aren’t for everyone, especially if they cause strain on the neck or spine. Instead, she recommended switching to movements that engage the core muscles more effectively while maintaining proper posture. Yasmin listed four key exercises, Roll Up, Hip Dips, Reverse Plank Knee Tuck, and Double Leg Stretch, all designed to build strength and stability in the abdominal region without any discomfort.
Here’s a closer look at how each exercise works and how to do them correctly:
Roll Up
This move targets the upper and lower abs while improving flexibility in the spine. Begin by lying flat on your back with your arms extended overhead. Slowly roll up to a sitting position, reaching your hands toward your toes, then gradually roll back down one vertebra at a time. The controlled movement engages your core throughout and helps tone the muscles deeply.
Hip Dips
A great move for the obliques, hip dips strengthen the sides of your waist and improve balance. Start in a forearm plank position and gently twist your hips to touch the floor on each side. Keep your body straight and your core tight. The motion may look simple, but it’s highly effective for sculpting your midsection.
Reverse Plank Knee Tuck
This exercise works the entire core, glutes, and hamstrings. Sit with your legs extended and hands behind you, then lift your hips into a reverse plank. From this position, bend one knee toward your chest, hold for a second, and return to the starting position. Alternate legs while keeping your hips lifted.
Double Leg Stretch
A Pilates classic, this move builds endurance in your abs. Lie flat on your back and bring your knees toward your chest. As you inhale, stretch both your arms and legs out straight, keeping them slightly above the floor. Exhale and bring them back in. This move requires focus and control, ensuring that your abs are fully engaged with every repetition.
Yasmin suggests performing three sets of ten repetitions for each exercise. She summed it up perfectly - "No equipment. No excuses."
Who is Yasmin Karachiwala?
Yasmin Karachiwala is one of India’s most renowned celebrity fitness trainers and a pioneer of Pilates in the country. She owns Yasmin’s Body Image fitness studio and has been instrumental in introducing Pilates to Bollywood’s elite. With over two decades of experience, she continues to inspire millions to adopt a sustainable and mindful approach to fitness.
The renowned Pilates instructor emphasised that crunches aren’t for everyone, especially if they cause strain on the neck or spine. Instead, she recommended switching to movements that engage the core muscles more effectively while maintaining proper posture. Yasmin listed four key exercises, Roll Up, Hip Dips, Reverse Plank Knee Tuck, and Double Leg Stretch, all designed to build strength and stability in the abdominal region without any discomfort.
Here’s a closer look at how each exercise works and how to do them correctly:
Roll Up
This move targets the upper and lower abs while improving flexibility in the spine. Begin by lying flat on your back with your arms extended overhead. Slowly roll up to a sitting position, reaching your hands toward your toes, then gradually roll back down one vertebra at a time. The controlled movement engages your core throughout and helps tone the muscles deeply.Hip Dips
A great move for the obliques, hip dips strengthen the sides of your waist and improve balance. Start in a forearm plank position and gently twist your hips to touch the floor on each side. Keep your body straight and your core tight. The motion may look simple, but it’s highly effective for sculpting your midsection.Reverse Plank Knee Tuck
This exercise works the entire core, glutes, and hamstrings. Sit with your legs extended and hands behind you, then lift your hips into a reverse plank. From this position, bend one knee toward your chest, hold for a second, and return to the starting position. Alternate legs while keeping your hips lifted.Double Leg Stretch
A Pilates classic, this move builds endurance in your abs. Lie flat on your back and bring your knees toward your chest. As you inhale, stretch both your arms and legs out straight, keeping them slightly above the floor. Exhale and bring them back in. This move requires focus and control, ensuring that your abs are fully engaged with every repetition.Yasmin suggests performing three sets of ten repetitions for each exercise. She summed it up perfectly - "No equipment. No excuses."
