Shilpa Shetty’s latest fitness reel on Instagram makes a complicated core-strengthening exercise look easy, until you actually try it. “Trust your core (and the dumbbell behind you 😜). Now it’s your turn to give this a go and show me your version,” she wrote in the caption of her social media post, throwing a challenge to her audience to play around with gym equipment.
Previously, Shetty had shared a video on Instagram documenting the Tolasana (Lifted Lotus Pose), a balancing yoga pose that aims to improve control, stability, and core strength. The challenging variation to a regular yoga pose requires intense focus, muscular engagement, and a deep connection between breath and movement.
Shetty’s dedication to working out inspires us to prioritise fitness and try new moves we weren’t introduced to before. Intrigued by this new exercise, we reached out to fitness experts to learn more.
Manushreya Sharma, a Delhi-based yoga expert, told indianexpress.com that in the video, Shetty can be seen doing a squat and incorporating weight to it by adding a dumbbell. “Essentially, this particular exercise targets core and mobility, helps build lower body strength, improves the core by tightening it, improves mobility, which helps prevent injuries,” she added.
Prerna Khetrapal, Founder, Kaizen Wellness, Goa, added that the exercise is formally known as a deep squat, a foundational lower-body exercise that focuses on full-range hip, knee, and ankle flexion. It strengthens the body while improving joint mobility, balance, and core engagement.
Talking about its key benefits, she agreed with Sharma, stating that a deep squat strengthens the quadriceps, glutes, hips, hamstrings, and ankle stabilisers, while also enhancing overall lower-body mobility. It supports knee health, improves posture, increases functional strength, and can help reduce lower-back discomfort by opening the hips and lengthening the spine.
Arthritis patients and pregnant women should avoid exercise unless prescribed by a doctor (Representational image by Freepik)
According to Khetrapal, it is suitable for anyone looking to improve lower-body strength, mobility, and stability, including athletes, beginners starting their fitness journey, and individuals with sedentary lifestyles who need to counteract stiffness from long hours of sitting.
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Precautions to note
Khetrapal recommended that individuals with severe knee, hip, or lower back pain consult a doctor or a trained professional before attempting deep squats. “Movement should be slow and controlled, keeping the spine neutral, heels grounded, and knees aligned with the toes. Range of motion can be reduced in case of previous injuries or tightness until the body develops adequate strength and mobility,” she added.
Sharma also warned arthritis patients and pregnant women to avoid this unless specifically prescribed by the doctor. Mumbai-based yoga expert Neha Shetty recommended engaging your core while practising this exercise to get the most out of it.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.