Shilpa Shetty, a Bollywood diva and fitness enthusiast, knows that staying fit doesn’t have to be a chore. The actress often shares her wisdom on maintaining health and fitness and these tips can be super beneficial, especially for women over 40. With her fun and dynamic exercises, you can boost your energy, strengthen your muscles, and even have a giggle or two along the way! So, get ready to ‘Shut Up & Bounce’ into fitness with these 7 Shilpa-approved fabulous workouts:
The spinal wave flow: Flexibility and relaxation
Shilpa Shetty swears by the Spinal Wave Flow for its incredible benefits. This exercise helps in alleviating back pain and relieving stress. To perform this movement, get on a yoga mat facing downwards, put your feet hip-width apart. Place your hands in front and begin by gently rolling your spine downwards, creating a wave-like motion. As you rise back up, imagine flowing like water. This exercise enhances flexibility, releases tension in the spine, and strengthens core muscles. It serves as a reminder that life is ever-changing, like waves, we must learn to flow with it. Practicing this regularly can lead to improved posture and reduced stress levels.
Bulgarian split squat/lunge: Lower body toning and balance
The Bulgarian Split Squat is a fantastic exercise for building strength in the lower body. To do this exercise effectively, place one foot behind you on a bench or sturdy chair and lower your body into a lunge. Ensure your front knee stays above your ankle as you move up and down diagonally, mimicking a stair-climbing motion rather than a straight up-and-down movement. This technique targets the glutes more effectively. The deeper you go into the squat, the better the contraction you’ll feel in your muscles. Regular practice of this exercise can lead to noticeable improvements in glute strength and overall leg muscle tone.
Core pilates workout: Improved circulation and stability
Engaging in a Core Pilates workout is an excellent way to strengthen almost every muscle in your body. This exercise focuses on core stability while enhancing blood flow to the brain and reducing stress levels. To perform it, lie flat on your back with your knees bent and feet flat on the floor. Engage your core as you lift your head and shoulders off the mat while keeping your lower back pressed down. This movement not only helps in building core strength but also improves balance and coordination. Incorporating this workout into your routine can lead to better posture and increased body awareness.
Virabhadrasana and Skandasana combination: Hip flexibility and muscle toning
Combining Virabhadrasana (Warrior Pose) with Skandasana (Side Lunge) creates a powerful duo for improving flexibility and strength. Start in Warrior Pose by stepping one foot forward and bending that knee while keeping the other leg straight behind you. Transition into Skandasana by shifting your weight to one side while lunging deeply into that leg. This combination strengthens thigh muscles while enhancing balance and flexibility in the hips and pelvis. It also provides a deep stretch for the groin and hamstrings. Practicing these poses together can lead to increased mobility for more challenging yoga postures.
Single-leg bridge drive: Pelvic floor strengthening
Up your core game with the Single Leg Bridge Drive. Lie on your back with one foot flat on the ground and the other leg extended straight up towards the ceiling. Lift your hips off the floor while squeezing your glutes tightly at the top of the movement. To add intensity, place a yoga block between your knees to engage your pelvic floor muscles further. This exercise not only strengthens the abs but also improves balance and stability throughout the body. Regular practice can enhance overall strength and help prevent injuries.
Trampoline jump workout: Fun boost of circulation
For those looking for an enjoyable way to get their heart pumping, Shilpa recommends trampoline workouts! Jumping on a trampoline is not only fun but also an effective cardiovascular exercise that burns calories while boosting circulation. Simply bounce gently at first to get accustomed to the movement before increasing intensity with higher jumps or varied footwork patterns. This workout sharpens focus while strengthening core muscles without putting too much strain on joints. It’s an excellent way to incorporate cardio into your routine while having a blast!
Bosu ball workout: Core control and complete body stability
A Bosu Ball workout is perfect for targeting stabilizing muscles throughout the body while enhancing coordination and strength. Begin by standing on one side of the Bosu Ball with feet shoulder-width apart, engage your core as you maintain balance on this unstable surface. You can perform various exercises such as squats or lunges while balancing on it to challenge multiple muscle groups simultaneously. This workout not only builds functional fitness but also reduces injury risks by improving overall stability.
Staying active and healthy should not just a goal but it’s a lifestyle. Shilpa Shetty’s approach to fitness shows the joy of movement and the importance of self-care. Before you start with any of these workouts make sure you consult a fitness professional. Always remember, it’s all about having fun while you sweat!