Kriti Sanon takes on an unusual hanging workout: How Bollywood actress builds core strength and upper-body control

Kriti Sanon has given a new meaning to taking a gym challenge to the next level. The actor was recently seen hanging from an overhead bar while repeatedly kicking a stability ball held in front of her by a trainer. The movement may look like a playful fitness challenge, but it demands strength, coordination and considerable body control.

What Is Kriti Sanon’s Hanging Stability-Ball Exercise?

The exercise, featuring Kriti Sanon in a workout video shared by fitness coach Karan Sawhney, is a variation of hanging flutter kicks. While the legs do most of the visible work, the hands, shoulders and abdominal muscles must help keep the body steady. Fitness experts say the technique matters more than speed, and beginners should build a foundation before attempting the advanced variation. In the video, Kriti grips an overhead bar and repeatedly kicks a stability ball while keeping her body suspended. The challenge involves moving the legs quickly without allowing the lower body to swing excessively.

Take a look below:

The Indian Express reported that fitness experts identified the movement as an advanced hanging flutter-kick variation. The stability ball adds a target, requiring the person exercising to coordinate leg movements while maintaining control of the torso and pelvis. The exercise is more demanding than it appears because the body must manage several tasks simultaneously. The hands maintain the grip, the shoulders support the suspended position, and the abdominal muscles work to stabilise the trunk as the legs move.

How The Exercise Works Your Core And Abdominal Muscles

The core is not limited to the visible abdominal muscles. It includes muscles that help stabilise the spine and pelvis, allowing the body to maintain control during movement. In Kriti Sanon’s exercise, the abdominal muscles must help limit excessive swinging as the legs move towards the ball.

Why shoulder stability and grip strength matter

When you hang from a bar, your hands and forearms are required to support your body weight. Add in fast leg movement, and it becomes harder to stay steady. This requires more grip strength and shoulder control. Healthline explains that dead hangs can help strengthen the upper back, shoulders, forearms and hand and wrist flexors. The exercise is also used by people working towards pull-ups. In Kriti Sanon's variation, maintaining a secure grip is particularly important because losing control while suspended could lead to a fall.

The Challenge Is Not For Beginners: Why Not Rush Into It

“Celebrity workout videos can be a great inspiration for people to try something new, but advanced exercises are not necessarily right for everyone.” Kriti's hanging challenge requires an established grip, shoulder stability and the ability to control the body while moving the legs. The Indian Express quoted transformation coach Yash Vardhan Swami, who advised against beginners jumping straight into the movement. Building strength and learning proper technique should come first.

Those new to hanging exercises can begin with simpler core movements, such as dead bugs and planks, alongside controlled leg raises and appropriate grip-strength exercises. Assisted hangs may also help people develop familiarity with an overhead bar, provided they can perform them safely. Anyone with existing shoulder, wrist or back problems should seek professional guidance before attempting demanding hanging exercises.

Is Kriti Sanon’s Workout Worth Trying?

Kriti Sanon's stability-ball challenge involves multiple fitness requirements in one move but is not a shortcut to stronger abs or a substitute for a balanced workout. Its value depends on the person's fitness level, technique and ability to maintain control. For most, the lesson is to nail the basics before going after complicated gym challenges. A stronger grip, steady shoulders and a controlled core can lay the basis for more advanced exercises. The movement may look entertaining, but its biggest test is not how quickly someone can kick the ball. It is whether they can do so without losing control of their body.