New Delhi, 06 August 2025: Trust Shilpa Shetty to bring glamour and innovation into the world of fitness. Known for her yoga prowess and disciplined workout routines, the Bollywood star has now gone viral for a core-strengthening workout that uses nothing more than a humble tennis ball.
No expensive gym memberships. No bulky equipment. Just a tennis ball, a yoga mat, and a whole lot of inspiration.
In a fitness video that’s quickly gaining traction, Shilpa Shetty showcases how you can challenge your core, improve balance, and tone your abs using this tiny prop. It’s creative, it’s effective, and best of all — you can do it at home.
So, how does this tennis ball workout work? And why is everyone talking about it? Let’s break it down.
Why Core Strength Is Crucial – Especially for Women
Before we dive into the routine, let’s understand why core workouts matter. Your core isn’t just about six-pack abs — it includes muscles in your abdomen, back, hips, and pelvis. A strong core:
- Improves posture
- Supports spinal health
- Reduces the risk of injury
- Enhances balance and stability
- Makes everyday movements (like bending, reaching, or even standing) easier
As we age, our core naturally weakens, leading to back pain and reduced mobility. That’s why adding smart, functional core exercises to your routine is essential — and this tennis ball workout is the perfect way to start.
What You Need for the Workout
You don’t need a gym, trainer, or even a fancy outfit. Here’s what you do need:
- 1 tennis ball
- A yoga or exercise mat
- Comfortable workout clothes
- About 15 minutes of focused time
Optional: water and a towel for sweat, because this one’s going to fire up your muscles.
Shilpa Shetty’s Tennis Ball Core Workout – Step-by-Step Breakdown
Here’s how to do it, just like Shilpa:
1. Tennis Ball Under Foot Crunches
Target: Lower abs, hip flexors, balance
How to Do It:
- Lie flat on your mat.
- Place a tennis ball under the sole of your right foot.
- Keep your left leg extended on the floor.
- Slowly lift both legs off the ground a few inches.
- While engaging your core, alternate lifting your legs up and down, trying not to let the tennis ball slip.
Why It Works:
This move engages deep core stabilisers while challenging your balance and coordination.
2. Seated Ball Pass
Target: Obliques and abdominal muscles
How to Do It:
- Sit on the mat with knees bent, feet flat.
- Hold the tennis ball in both hands.
- Lean back slightly and lift your feet off the ground.
- Pass the ball under your left leg, then your right, in a figure-eight motion.
Why It Works:
The twisting motion activates obliques, while the balance aspect forces your core to engage throughout.
3. Forearm Plank with Tennis Ball Roll
Target: Entire core, shoulders
How to Do It:
- Get into a forearm plank position.
- Place the tennis ball under one palm.
- Slowly roll the ball forward and backward with your palm while maintaining the plank.
- Switch hands halfway.
Why It Works:
This move not only activates your core, but also improves shoulder stability and concentration.
4. Reverse Crunch With Ball Hold
Target: Lower abs
How to Do It:
- Lie on your back with knees bent.
- Hold the tennis ball between your knees.
- Lift your hips off the floor, curling them toward your chest.
- Lower slowly without dropping the ball.
Why It Works:
Holding the ball encourages control and precision while targeting those hard-to-hit lower abdominal muscles.
5. Toe Tap with Ball Squeeze
Target: Transverse abdominis, pelvic floor
How to Do It:
- Lie on your back and place the tennis ball between your knees.
- Bring your legs to a tabletop position (knees over hips, shins parallel to the floor).
- Keeping your back flat, tap your right foot to the floor, then your left.
- Don’t drop the ball.
Why It Works:
Great for engaging the deep core muscles and improving pelvic strength — especially beneficial postpartum.
Benefits of the Tennis Ball Core Workout
This fun yet fiery workout does more than just tone your abs. Some additional benefits include:
- Enhanced Body Awareness: The instability of the tennis ball requires mindful movement.
- Improved Balance: Many moves force your stabilizer muscles to work harder.
- Increased Focus: Rolling, squeezing, and balancing add a mental workout to your physical one.
- Zero-Equipment Flexibility: Can be done anywhere, anytime — even while traveling.
How Often Should You Do This?
For best results, aim to perform this routine 3–4 times a week. Pair it with a healthy diet, cardio, and some stretching to see visible improvement in strength and definition.
Each movement can be repeated 10–12 times for 2–3 sets. As you get stronger, increase the reps or reduce rest time between exercises.
Pro Tips for Success
- Go slow: Control is more important than speed.
- Breathe: Don’t hold your breath — exhale during effort, inhale during release.
- Engage: Focus on tightening your core throughout each move.
- Modify if needed: New to working out? You can keep your feet on the floor for balance.
This simple routine is proof that you don’t need a room full of machines to feel the burn. A tennis ball and a little creativity go a long way in building real strength. Shilpa Shetty continues to prove that fitness is not about following fads — it’s about consistency, fun, and finding ways to keep your body challenged.
So, if you’re bored of crunches and want to spice up your core routine, grab a tennis ball and get rolling!
