Sara Ali Khan practices these exercises to tone her back—here is everything you need to know

Elevating her workout regimen beyond pilates, Sara Ali Khan has incorporated a series of back exercises that go beyond the conventional. These routines, not only endorsed by Sara Ali Khan but also seamlessly adaptable to home workouts, have become a vital component of her fitness journey. Sharing insights into this distinctive routine, her fitness trainer, Namrata Purohit, took to Instagram to unveil some of her and the Zara Hatke Zara Bachke actor’s preferred back exercises.

When it comes to maintaining a strong and sculpted physique, the focus often lands on the front-facing muscles—abs, arms, and chest. However, a truly balanced and healthy body requires attention to the back, a region often overlooked. Beyond the superficial aesthetics, both the actress and the trainer acknowledge the pivotal role a robust back plays in overall well-being and the enhancement of posture.

Purohit emphasised, “In today’s day and age when a lot of us sit a lot or are hunched over our desks or phones, these exercises are crucial to keep the back strong.” She recommends performing these exercises at least twice (ideally thrice a week), with 15-20 reps for each movement. Consistency is key to experiencing the full benefits of these back exercises.

So, whether you’re a fitness enthusiast like Sara Ali Khan or just starting your wellness journey, it’s time to take stock of these exercises and the manifold benefits that await you:

The bridge

The exercise primarily targets the lower back, glutes, and hamstrings. It strengthens the core, improves spinal flexibility, and enhances stability and is a requisite for those looking to alleviate lower back pain and enhance overall lower body strength.

Y, W, Y-W pull

This group of exercises isolates and strengthens the muscles between the shoulder blades, contributing to improved posture. These movements are excellent for building strength in the often neglected muscles that support the spine.

Breaststroke (Prep 1 and 2)

Inspired by the breaststroke in swimming, these exercises engage the entire back, toning the muscles around the shoulder blades and promoting flexibility. They are effective in enhancing the strength and endurance of the back muscles.

Swan dive (Prep)

This graceful exercise not only works wonders for the back but also engages the core muscles. It improves spinal extension, strengthens the back muscles, and contributes to better posture by countering the effects of prolonged sitting and forward-leaning activities.

Bird dog

A classic in yoga and Pilates, the Bird Dog is a full-body exercise that engages the core, back, and glutes. It enhances stability, balance, and coordination while strengthening the muscles along the spine.

Cat stretch

The Cat Stretch is a simple yet effective exercise for improving spinal flexibility and relieving tension in the lower back. It’s an excellent way to improve posture and alleviate discomfort from prolonged periods of sitting.

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