Kriti Sanon’s latest gym session features a stability ball, an overhead bar and plenty of core control. Here’s what the advanced movement works and how beginners can build towards similar functional training safely.
Kriti Sanon has offered another glimpse into her demanding fitness routine, and this time, a stability ball is at the centre of the workout.
In a reel shared by self-improvement coach, fitness expert and former professional footballer Karan Sawhney, the Cocktail 2 actor can be seen holding an overhead bar while Sawhney positions an exercise ball in front of her. Kriti then uses her legs to repeatedly kick the ball while remaining suspended.
At first glance, the movement looks almost playful. In reality, it requires considerable body control.
Because Kriti is supporting herself from an overhead bar while moving her legs against a target, the exercise brings several physical demands together, including core strength, grip strength, shoulder stability, hip-flexor engagement, coordination and body control.
The important takeaway, however, isn’t that you need to immediately copy the celebrity workout. The movement is relatively advanced, and there are simpler ways to develop the strength and control needed for this type of training.
What Does Kriti Sanon’s Stability Ball Exercise Work?
The core is one of the main areas challenged by the movement, particularly because the body has to remain controlled while the legs are repeatedly moving.
The exercise also places demands on the grip and upper body, since Kriti remains suspended from the bar. Her shoulders have to provide stability while the hips and legs generate movement.
The stability ball adds another layer of coordination. Instead of performing a fixed leg movement, she has to control the position and timing of her kicks while maintaining her body position.
That combination is what makes the exercise considerably harder than a standard floor-based abdominal movement.
Why Beginners Shouldn’t Copy the Exact Exercise
Advanced exercises can look deceptively accessible on social media.
Someone who doesn’t yet have sufficient grip, shoulder or core strength may struggle to control a hanging movement. That can lead to excessive momentum or compensatory movement rather than the controlled technique the exercise requires.
A better approach is to develop the underlying physical qualities first.
Planks, dead bugs, controlled leg raises, rows, assisted hanging exercises and other foundational movements can help build strength and coordination before progressing to more demanding variations.
Building a Home Workout Inspired by Kriti Sanon’s Routine
You don’t need a professional gym setup to work on functional strength. A few pieces of equipment can support a progressive home routine.
1. Anti-Burst Stability Ball
A stability ball is the obvious starting point if you want to incorporate similar training principles.
It can be used for exercises such as hamstring curls, stability-ball squats, planks, crunch variations and balance drills.
For home use, look for an appropriately sized ball with an anti-burst design and a surface that provides adequate grip.
BalanceFrom Fitvids Anti-Burst Slip Resistant Exercise Ball
What to look for: An anti-burst construction, suitable size for your height and a surface that doesn’t easily slide during exercise.
2. A Non-Slip Exercise Mat
You don’t need to be hanging from a bar to train your core.
A substantial amount of foundational work can be performed on the floor, including planks, dead bugs, leg raises, mobility exercises and stretching.
A good exercise or yoga mat can provide cushioning and traction during these movements.
Wiselife True Alignment Yoga Mat
What to look for: A non-slip surface, adequate cushioning and enough space for unrestricted movement.
3. Resistance Bands
Resistance bands are a practical addition to a home gym because they provide different ways to train without requiring bulky equipment.
Depending on the band and exercise, they can be incorporated into rows, shoulder movements, glute exercises and assisted strength work.
11 Pcs Exercise Resistance Band Set
Why consider one: A multi-band set allows you to vary resistance and use different exercises as your strength develops.
4. Core Sliders
If conventional floor exercises have become too easy, sliders can introduce another stability challenge.
Placed beneath the hands or feet, they can be used for movements such as knee tucks, mountain climbers and body saw variations.
Because the surface moves, maintaining control becomes an important part of the exercise.
Core Slider & Gliding Disc Set of 2
Best suited to: People who already have basic core strength and can perform foundational movements with controlled technique.
5. Ankle Weights
Ankle weights can add resistance to selected lower-body exercises, although they aren’t essential for a beginner’s workout.
They can be incorporated into controlled movements such as leg raises and standing leg lifts when appropriate.
Goldcrest 156 Ankle Weight, 1 Pair
The key is to start with a manageable load. Adding more weight does not automatically make an exercise more effective, particularly if it compromises technique or control.
6. Grip-Training Accessories
Grip strength is easy to overlook when watching Kriti’s exercise because the focus naturally goes to the stability ball.
However, remaining suspended from an overhead bar means the hands and forearms are working throughout the movement.
Grip can be trained separately through appropriate hanging exercises and strength movements. Training gloves may also make some sessions more comfortable, but they don’t replace actual grip training.
Under Armour Training Gloves
Think of them as an optional training accessory rather than a requirement for recreating Kriti’s workout.
7. Foam Roller
A foam roller won’t directly replicate the hanging stability-ball exercise, but it can have a place in a broader training setup.
Foam rolling is commonly included in warm-up, mobility and recovery routines, depending on an individual’s training programme and preferences.
Cult Foam Roller
Why consider one: It is relatively compact and can be used for several mobility and recovery exercises.
8. A Basic Gym Towel
Not every useful gym accessory needs to be complicated.
A towel is a simple addition to any home or commercial gym setup, particularly during high-intensity or strength sessions.
Domyos Gym Towel Cotton | Decathlon Sports India
It’s inexpensive, compact and practical — which is about as straightforward as gym equipment gets.
Don’t Try Kriti Sanon’s Hanging Exercise on Day One
Being inspired by a celebrity workout and reproducing it are two different things.
Kriti’s movement combines hanging strength, grip, shoulder stability, core control and coordinated leg movement. For someone who hasn’t developed those abilities, attempting the full exercise immediately may make it difficult to maintain proper control.
Instead, build the individual components.
Start with exercises such as planks, dead bugs, controlled leg raises and appropriate pulling or hanging progressions. Focus on maintaining good technique rather than simply increasing repetitions or adding resistance.
As strength and control improve, more advanced variations can be introduced under suitable guidance.
The most useful lesson from Kriti Sanon’s workout isn’t necessarily the stability ball itself.
It’s the body control behind the movement.
What looks like a fun gym challenge on camera is actually a combination of strength, stability, coordination and control — and those are qualities that can be developed progressively without trying to copy an advanced exercise before you’re ready.
Fitness note: Exercise suitability varies by individual. If you are new to strength training, have an injury or have any medical concerns, consider consulting a qualified fitness professional or healthcare provider before attempting advanced exercises.
