Shilpa Shetty Sets Fitness Goals with a Unique Core Workout Using a Tennis Ball, Know How to Perform

Published in Health and Fitness on Wednesday, August 6th 2025 at 4:45 GMT by TheHealthSite
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At 50, Shilpa Shetty continues to inspire with her fitness journey. Know her unique core workout using a tennis ball and learn how to perform it step-by-step. Watch the video now!

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Shilpa Shetty's Tennis Ball Core Workout: A Novel Approach to Strengthening Your Midsection

Shilpa Shetty Kundra, the renowned Indian actress and fitness enthusiast, has once again captivated her followers with an innovative and accessible core workout routine utilizing a simple tennis ball. The Healthsite article highlights this unique approach, detailing the exercise’s benefits, demonstrating its execution, and explaining why it's proving popular amongst those seeking to strengthen their abdominal muscles and improve overall stability. The focus isn't just on aesthetics; Shetty emphasizes functional strength – the kind that translates into better posture, reduced back pain, and improved performance in daily activities.

The article positions this workout as part of Shetty’s larger “Sweat With Shilpa” initiative, a platform she uses to share her fitness routines and inspire others to adopt healthier lifestyles. This particular routine is presented as being particularly effective for targeting the deep core muscles – those often neglected by traditional crunches and sit-ups. The tennis ball acts as a prop to enhance engagement and challenge these deeper muscle fibers in ways that bodyweight exercises alone might not achieve.

Why Tennis Balls? Understanding the Mechanism

The article explains that using a tennis ball introduces an element of instability, forcing your core muscles to work harder to maintain balance and control. This instability recruits smaller, often dormant, stabilizing muscles within the abdominal region – the transverse abdominis being paramount among them. The transverse abdominis is considered the deepest layer of abdominal muscle, acting like a natural corset that supports the spine and stabilizes the torso. Strengthening this muscle is crucial for preventing lower back pain and improving posture.

The tennis ball’s pressure also provides proprioceptive feedback—awareness of your body's position in space. This heightened awareness helps refine movement patterns and ensures proper form during the exercise, minimizing the risk of injury and maximizing effectiveness. It essentially acts as a subtle guide, prompting you to engage the correct muscles throughout the motion.

The Workout Breakdown: Step-by-Step Instructions

The article meticulously details the steps involved in performing the tennis ball core workout. It’s broken down into manageable segments, making it accessible even for beginners. The primary exercise involves lying supine (on your back) with knees bent and feet flat on the floor. A tennis ball is then placed between the lower ribs and the floor.

The key movement revolves around pelvic tilts. You are instructed to inhale deeply, allowing the lower back to naturally arch slightly away from the floor, pressing the tennis ball downwards. The exhalation phase is crucial; as you exhale, you consciously tilt your pelvis upwards, drawing your navel towards your spine and lifting the tennis ball off the floor. This action engages the transverse abdominis and other core stabilizers.

The article emphasizes the importance of controlled movements throughout the exercise. It’s not about speed or repetitions but about quality of engagement. Focusing on feeling the contraction in the deep abdominal muscles is paramount. The instructions stress maintaining a neutral neck position, avoiding straining, and breathing consistently throughout the routine.

Variations are also suggested to increase the challenge as you progress. These include:

* Adding Arm Movements: Incorporating arm raises or rotations during the pelvic tilts further challenges balance and core stability. * Single-Leg Extension: Extending one leg slightly off the floor while performing the pelvic tilts increases the instability, demanding even greater core engagement. * Holding the Position: Pausing briefly at the peak of the pelvic tilt (when the tennis ball is lifted) further intensifies the muscle contraction and builds endurance.

Benefits Beyond Aesthetics: A Holistic Approach to Core Strength

The article goes beyond simply describing the exercise; it highlights the broader benefits associated with strengthening your core. These extend far beyond achieving a “six-pack” appearance. A strong core contributes significantly to:

* Improved Posture: By stabilizing the spine and pelvis, this workout helps correct postural imbalances and promotes better alignment. * Reduced Back Pain: Strengthening the deep core muscles provides crucial support for the lower back, alleviating pain and preventing future injuries. * Enhanced Athletic Performance: A strong core acts as a foundation for all movements, improving power transfer and efficiency in various sports and activities. * Improved Balance & Stability: The constant engagement of stabilizing muscles enhances balance and reduces the risk of falls, particularly important as we age. * Better Digestion: The transverse abdominis plays a role in abdominal pressure, which aids in digestion. Strengthening it can potentially improve digestive function.

Shilpa Shetty's Philosophy: Consistency & Mindful Movement

The article subtly conveys Shilpa Shetty’s overall fitness philosophy – one that prioritizes consistency and mindful movement over intense workouts. She advocates for incorporating small, manageable changes into your daily routine rather than embarking on drastic, unsustainable diets or exercise regimes. The tennis ball core workout exemplifies this approach; it's simple, accessible, and can be easily integrated into a busy lifestyle.

The article also emphasizes the importance of listening to your body. If you experience any pain during the exercise, it’s crucial to stop and consult with a healthcare professional. Proper form is always more important than the number of repetitions performed. Shetty's approach isn't about pushing through discomfort; it's about building strength and stability in a safe and sustainable manner.

Conclusion: A Simple Tool for Significant Results

The article concludes by reinforcing the message that even a simple tool like a tennis ball can be incredibly effective when used strategically to strengthen your core. Shilpa Shetty’s innovative workout demonstrates how accessible and enjoyable fitness can be, encouraging readers to embrace mindful movement and prioritize their overall well-being. The routine is presented not as a quick fix but as a sustainable practice that contributes to long-term health and vitality – a testament to Shetty's commitment to holistic wellness. It leaves the reader with a sense of empowerment, suggesting that achieving core strength doesn’t require expensive equipment or complicated routines; just a little dedication and a tennis ball.

Read the Full TheHealthSite Article at:
[ https://www.thehealthsite.com/fitness/shilpa-shetty-sets-fitness-goals-with-a-unique-core-workout-using-a-tennis-ball-know-how-to-perform-watch-1248116/ ]

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Shilpa Shetty Sets Fitness Goals with a Unique Core Workout Using a Tennis Ball, Know How to Perform | WATCH

Shilpa Shetty's Tennis Ball Core Workout: A Novel Approach to Strengthening Your Midsection