Sara Ali Khan's Body Transformation Workout That You Can Do at Home
Celebrity Pilates expert Namrata Purohit tells you how to workout and get fit like Sara Ali Khan at home
Sara Ali Khan has a way of making it to news for all the right reasons, be it her acting prowess, social media posts or workout routine. However, her transformation from a plump teenager weighing 96kg to a svelte Bollywood diva has been quite inspirational. In the lockdown too, Sara kept posting her fitness videos and pictures on Instagram. If you have been toying with the idea of starting on a fitness journey but don’t feel motivated enough and now since going to the gym isn’t an option, you have been pushing the thought away, then here’s some fitspiration for you. Celebrity pilates expert, Namrata Purohit, who trains Sara breaks down her workout routine and shares essential tips that will help you burn fat and get fit at home.
Full body exercises that helped Sara get into shape
“Sara has been training with me for over five years now. Initially she did a lot of cardio with a combination of Pilates. She is now regular with her Pilates routine and still does cardio a few times a week and also does electrical muscle stimulation (EMS). Before the lockdown, we trained a lot focusing on the entire body. No two workouts were identical and we focused on developing the body as a whole. Working on all aspects of fitness, like strength, balance, flexibility, stability and endurance, etc. During the lockdown we have been training online. We still work the entire body and manage to squeeze in an effective workout, mostly using the body weight as well as a few props that are easily available like dumbbells or even just using a wall or a chair,” says Namrata.
Exercises that one can do at home without any equipment
There are a countless number of exercises that one can do at home to lose weight or stay in shape. “The routine of course depends entirely on ones goal. In order to lose weight it is important to eat well (right not less), sleep well as well as train smart. In terms of a workout, when you want to lose weight a combination of cardio vascular exercises as well as strength based exercises are important. Cardio based exercises include high knees, skipping, jogging on the spot etc. Cardiovascular exercises play an important role to burn the extra calories but strength based exercises are also important in order to build muscle mass. There is a whole array of strength based exercises that one can do at home,” says Namrata.
According to Namrata, there is no one universal routine that suits everyone as each one's body is different. But she recommends a few general and effective exercises that one can do at home:
- Skipping 15-20mins
- Tabata style training 4 rounds x 4 minutes with 1 minute break between each round. Exercises could include high knees, jumping jacks, plank jacks, quick feet, squat jumps etc.
- Push Ups 20 Reps
- Squats 20 Reps
- Lunges 20 Reps each leg
- Tricep Dips 20 Reps
- Ab Preps 20 Reps
- Obliques 20 Reps
- Plank 1 minute
The above exercises are some of the basic exercises that one should be able to do. There are plenty of variations and modifications possible to ensure one reaches their goal.
Things to keep in mind while working out from home
While working out at home, we feel just streaming workout videos on the laptop and following it is enough. Since there is no trainer to guide you at home, it's essential to keep certain things in mind. Namrata lists the key points:
1. Do not rush into a new routine, make sure you focus on the form and build up to the full routine.
2. Stay well hydrated.
3. Vary the routine so your body is kept guessing and always challenged.
4. Stick to a plan.
As you know Rome was built in a day, getting to your ideal shape will take time, patience and consistency, so keep at it. Once the results start showing up, you wouldn't need any external motivation to follow a workout routine.
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