There is no denying that the kind of workouts our Bollywood stars regularly do to keep themselves fit are extremely strenuous. Though, we know they have cheat days and cheat foods, but usually they’re very particular about maintaining their dates with their fitness trainers and gym visits. And if that fitness trainer is Yasmin Karachiwala, then not only is there no respite, but fans also get a chance to catch up on what’s the latest trend in Bollywood fitness.
One such video was that of Alia Bhatt and Katrina Kaif working out in the pool during their US Dream Team tour. The two – who train under Karachiwala in Mumbai – were seen doing bunny hops and push ups just ahead of their performance. The video was shared by Bhatt and then retweeted by Karachiwala.
The two exercises that the duo were seen doing are beneficial for the full body, but especially for muscle toning. The bunny hops help keep the thigh and calf muscles taut, while the pool-side push-ups are great for strengthening the upper arms as well as your core.
In India, aqua aerobics has just about begun to pick up over the past six to seven years. With more and more people paying attention to their health and fitness, there is also an increased interest in trying out new fitness exercises. One of which is aqua aerobics, thanks to such videos by Bollywood celebrities, who continue to inspire their fans by regularly posting workout videos on social media platforms such as Instagram and Twitter.
— Alia Bhatt (@aliaa08) August 20, 2016
So, what makes aqua aerobics particularly beneficial? Well, according to Mumbai-based fitness trainer Deepali Jain, the training method — which includes exercises like cardio, pilates and kick-boxing — is useful for obese people or those suffering from arthritis. That’s because a person weighs only 10 per cent of their body weight in the water, which allows them to exercise longer and with more intensity.
In addition to this, the viscosity of the water provides a natural resistance that is much more than air. This automatically makes water a natural adjustable weight training machine, which strengthens and tones muscles. Water workouts are also great for people from injury since the water acts as a good buffer and cushion as well.
Water workouts are also great for those who are out on a holiday, so that they can add some fitness factor to their recreational activities in the pool. Basic exercises aren’t all that difficult, and people of all ages can try them out. Doctors say these exercises are particularly beneficial for those prone to arthritis and joint pains, and even diabetes.
If your curiosity has been piqued enough, and you’d like to take a page out of Bhatt and Kaif’s book, then why not try these five simple exercises the next time you head to the pool?
1. Water walking/jogging: Try this first in a pool with the water coming up to your chest. Simply walk forward and backward through the length of the pool, increasing your speed with each lap. Slowly amp it up to a gentle jog. Do this for about 5 minutes.
2. Forward and side lunges: Stand near the side of the pool, should you need support. Take an oversized step forward, keeping your calf perpendicular to the floor of the pool, while your other leg remains put, with knees slightly bent. Repeat this with the other leg. Do both 20 times each. For the side lunge, face towards the pool side and take a huge step with your right leg towards the side, stretching your legs, without bending your knees, feet forward. Now, go back to starting position and repeat with the other leg. Do three sets of 10 times each.
3. Sidestepping: Face the pool side and start taking sideway steps, toes facing the pool wall. Take around 20 steps to one side and then another 20 towards the other to come back to your starting point. Repeat this three-five times.
4. Bunny hops: Stand at one end of the pool, legs together and arms by your sides. Stretch your arms forward at shoulder level, and slightly bend your knee to assume a semi-seated position. Now, take small hops forward, around 20 of them. Turn around and repeat. Do three sets. This mainly strengthens the calf and thigh muscles, along with a bit of your arm and core.
5. Push-ups: Stand by the pool side, facing towards the wall. Place your arms, shoulder-width apart, on the edge of the pool – your elbows may be slightly bent. Now press your weight on your arms and lift your body half-way out of the pool and hold at optimum position for five counts. Slowly lower yourself back into the pool. Repeat 15-20 times. This will tone your arms.