With a 200 crore box office collection in just three days, Shah Rukh Khan-starrer Jawan has become a huge commercial success. The Atlee-directed movie has received great reviews, some calling it a ‘perfect blend of romance, drama, and comedy.’ But what has also caught people’s attention is Shah Rukh’s chiselled physique not just in his latest blockbuster, but also in his previous hit ‘Pathaan’. If you too wish to get such washboard abs, here are some exercises to add to your fitness regime.
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Lying Down Dumbbell Bench Press
Here are the steps to perform the exercise:
Step 1: Lie flat on a bench with your back against it. Place your feet firmly on the ground, and dumbbells should be racked securely above your chest with your hands slightly wider than shoulder-width apart.
Step 2: Inhale and slowly lower the dumbbells to your chest, keeping your elbows slightly bent.
Step 3: Exhale and push the weight back up to the starting position, extending your arms fully.
Step 4: Do 5-10 reps and remember, always maintain a flat back against the bench and use proper form throughout the exercise.
Dumbbell Front Raise
Here’s how you can perform the exercise:
Step 1: Stand up straight with your feet hip-width apart. Hold a dumbbell in each hand with your palms facing your thighs.
Step 2: Engage your core muscles to stabilise your torso throughout the exercise.
Step 3: While maintaining a straight posture, exhale and lift the dumbbells in front of you. Continue lifting until they are at shoulder height.
Step 4: Inhale and slowly lower the dumbbells back to the starting position, with your arms fully extended by your thighs.
Step 5: Do 5-10 reps maintaining control and proper form.
Pull Up With Leg Raise
Here’s how you can perform this exercise:
Step 1: Grip an overhead pull-up bar with your hands slightly wider than shoulder-width apart.
Step 2: Tighten your abdominal muscles and begin pulling your body upward by bending your arms at the elbows. Use your back and arm muscles to lift your chest towards the bar.
Step 3: Simultaneously, raise your legs towards your chest. Try to touch your knees or feet to your elbows or chest.
Step 4: Make sure your chin is above the bar, and your legs should be as high as possible.
Step 5: Lower your body back down to a hanging position while lowering your legs at the same time. This completes one repetition. Repeat the exercise for 5 times; gradually increase the reps.
Push Ups
Here’s how you can perform the exercise:
Step 1: Start with a plank position with your hands placed slightly wider than shoulder-width apart on the ground. Keep your body in a straight line.
Step 2: With your core engaged, inhale and bend your elbows, lowering your chest toward the ground until your chest is just above the ground.
Step 3: Exhale and push your body back up to the starting position by straightening your arms.
Step 4: Keep your head in a neutral position, looking down at the ground.
Step 5: Do 5-10 reps and increase the number of push-ups you do as you ease in.
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Chest Press With Resistance Bands
Here’s how you can perform the exercise:
Step 1: Secure the resistance band to a sturdy object at chest height.
Step 2: Stand facing away from the point and hold one handle in each hand.
Step 3: Take a step forward with one foot and a step back with the other to create a stable balance.
Step 4: Exhale and push both handles forward, extending your arms fully.
Step 5: Then, squeeze your chest muscles for a moment to maximise the contraction.
Step 6: Inhale and slowly withdraw your arms, bringing your hands back toward your chest.
Step 7: Repeat the exercise and ensure proper form throughout the movement.
Bottomline
Losing belly fat and developing abs is probably the most difficult fitness goal. However, it isn’t impossible. With determination, consistency, and the right choice of exercise, you can achieve your desired results. However, ensure that you make gradual progression and start all your fitness routine with warm ups. This could help loosen up and ease your muscles, ensuring a smooth exercise routine.
