Malaika Arora’s Simple Abs Routine Without Equipment to Lose Belly Fat
Why This Routine Makes Sense
If you’re chasing a tighter midsection but don’t have fancy gear or a gym membership, look no further. Malaika Arora, Bollywood’s fitness muse, recently shared a zero-equipment core workout that’s simple, effective, and accessible. With just a yoga mat and some space, she demonstrates four crunch variations designed to target stubborn belly fat—upper abs, lower abs, and obliques included. Her motto? “Strong core, zero equipment.”
This approach isn’t about quick fixes—it’s about engaging your entire core with movement that builds strength, balance, and stability while tackling belly fat.
The Four Crunch Variations That Target Belly Fat
Each of these moves brings something different to your core routine. Aim for 3 sets of 12–15 reps each, unless otherwise noted.
1. Knee-to-Elbow Crunch: Lean Into Your Lower Core
- How to: Lie flat and lift your upper body and knees at the same time. Bring elbows and knees toward the center to meet.
- Why it works: This move activates your lower abdominal muscles deeply, helping burn belly fat along the lower midsection.
2. Boat Pose Crunch: Strengthen Obliques and Balance
- How to: Form a V-shape with torso and legs elevated. Arms parallel to legs, hug knees in, and then extend again.
- Why it works: This posture challenges both obliques and your core stability, making it great for side abs and functional strength.
3. Ankle Tuck Crunch: Sculpt the Center
- How to: Start with arms overhead, lift torso and legs together, tuck knees toward chest, and reach forward to touch your ankles.
- Why it works: A full ‘crunch-plus-leg’ variation that activates upper and lower abs simultaneously for a sculpted core.
4. V-Sit Hold: Full-Core Activation
- How to: Lie on your back, then lift torso and legs to form a V, extending arms alongside legs. Hold the V position.
- Why it works: Holding this position fires up every part of your core—upper abs, lower abs, and obliques—while boosting endurance.
How to Get the Most Out of the Workout
Set Up Smart
- Use a yoga mat or soft surface for comfort.
- Choose a quiet space where you can focus and hold form.
- Keep a water bottle and timer handy—especially useful for timing your V-sit holds.
Maintain Proper Form
- Keep your core engaged at all times to protect your lower back.
- Move in a slow, controlled manner—don’t rush through reps.
- Focus on quality over quantity—even if you’re doing 12 reps, make them count.
Progress Gradually
- If 12–15 reps feel too challenging, start with 8–10 and build up over time.
- Extend your V-sit hold by a few seconds each session.
- Aim to include the routine 2–3 times a week, alongside cardio and healthy eating, for best results.
Benefits Beyond Fat Loss
Improved Posture and Balance
Core strength sharpens posture and balance, helping with everything from walking to yoga flows.
No Equipment, All Efficiency
No need for dumbbells or machines—perfect for home workouts or travel days.
Holistic Core Engagement
These crunches target all angles of your abs—upper, lower, and obliques—while enhancing functional strength.
A Word from the Wellness Icon—Malaika Arora
Malaika Arora is not just about looking fit. In her routine, she emphasizes that a strong core supports better posture, balance, and overall functionality. This goes beyond wants—it’s about wellness.
As she captioned her Instagram, “Strong core, zero equipment—just your mat and these exercises.”
She also posted: “Your core is your power center—train it like it matters. Try it out!” on another reel, highlighting how intentional core work goes hand-in-hand with empowerment.
Sample Workout Plan
| Day | Focus |
|---|---|
| Mon | Crunch variations + 10-min cardio |
| Tue | Light yoga or active rest |
| Wed | Repeat core routine |
| Thu | Walk/jog + mobility stretches |
| Fri | Core + optional HIIT (like walking stairs) |
| Weekend | Gentle stretching or full rest |
Combine this with whole foods, hydration, and consistent sleep for noticeable results.
In summary, Malaika Arora’s no-equipment abs workout is a smart, effective, and accessible way to burn belly fat and build core strength—no gym needed. Four core-focused crunches, simple setup, powerful results. Try it out, train your core with intention, and let your strength shine!
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