Malaika Arora’s Belly Fat Workout: 4 Crunch Variations to Sculpt a Stronger Core

Belly fat remains one of the most stubborn areas to target, even for those committed to regular workouts and clean eating. As of September 2, 2025, fitness icon Malaika Arora has shared a game-changing solution for those struggling with midsection bulge. In a recent Instagram video posted on September 1, the Bollywood star demonstrated four powerful crunch variations designed to burn calories, tone muscles, and strengthen the core—no gym equipment required, just a yoga mat. These exercises, targeting the upper abs, lower abs, and obliques, offer an accessible at-home workout to sculpt a leaner, stronger midsection. This article breaks down Malaika’s routine, explains why it works, and provides practical tips to incorporate it into your fitness plan for optimal results.

Why Belly Fat Is Hard to Lose

Belly fat, particularly visceral fat surrounding internal organs, is notoriously difficult to shed due to its metabolic complexity. Unlike subcutaneous fat, visceral fat is influenced by hormones like cortisol and insulin, which can be exacerbated by stress, poor sleep, or inconsistent diets. A 2024 study in the Journal of Obesity found that abdominal fat is linked to a 20% higher risk of metabolic disorders, making targeted core exercises like those in Malaika’s routine essential. While diet plays a critical role—emphasizing whole foods like lean proteins, vegetables, and healthy fats—specific exercises that engage the core muscles can accelerate fat loss and improve muscle definition. Malaika’s workout focuses on dynamic movements that maximize calorie burn and muscle engagement, offering a practical solution for those seeking a toned waistline.

The accessibility of Malaika’s routine is a key advantage. Requiring only a yoga mat, it eliminates barriers like expensive gym memberships or equipment, making it ideal for busy individuals or those preferring home workouts. By combining crunch variations with static holds, the routine ensures comprehensive core activation, targeting multiple muscle groups simultaneously. This approach not only burns calories during the workout but also boosts metabolism post-exercise, a phenomenon known as excess post-exercise oxygen consumption (EPOC), which can increase calorie burn by up to 15% for hours after the session, according to a 2025 American Journal of Sports Medicine study.

Breaking Down Malaika’s Crunch Variations

Malaika Arora’s belly fat workout includes four distinct crunch variations, each designed to target specific areas of the core while promoting fat burn. Below is a detailed breakdown of each exercise, including instructions, repetitions, and targeted muscle groups, ensuring you can replicate the routine with proper form for maximum effectiveness.

1. Knee-to-Elbow Crunch

The knee-to-elbow crunch is a dynamic movement that engages the lower abs and obliques while increasing heart rate for calorie burn. To perform it, lie flat on a yoga mat with your core engaged. Lift your upper body as you would in a standard crunch, simultaneously bending your knees toward your chest. Drive your elbows forward, aiming to bring them as close as possible to your knees in the center. Perform 3 sets of 12–15 repetitions, resting for 30 seconds between sets. This exercise strengthens the core and targets lower belly fat, making it ideal for those seeking a flatter midsection. Proper form is crucial—avoid straining your neck and focus on contracting your abs to lift your torso.

2. Boat Pose Crunch

Inspired by yoga, the boat pose crunch targets the obliques and tones the waistline. Start in a reclined position, sitting on your mat with your knees bent and feet off the ground. Extend your arms forward and straighten your legs to form a V-shape. Pull your knees toward your chest while wrapping your arms around them, then extend back to the V-shape. Complete 3 sets of 12–15 reps, maintaining controlled movements to avoid momentum-driven motion. This exercise challenges balance and core stability, making it highly effective for sculpting the sides of the abdomen and reducing love handles.

3. Ankle Tuck Crunch

The ankle tuck crunch activates both the upper and lower abs for full core engagement. Lie flat on your mat with arms extended overhead and legs stretched out. Simultaneously lift your torso and legs, bending your knees toward your chest. Reach forward with your arms, keeping them parallel to your shins, and tap your ankles. Return to the starting position and repeat for 3 sets of 12–15 reps. This move strengthens the entire abdominal region, enhancing muscle definition and supporting fat loss. Focus on slow, controlled movements to maximize muscle contraction and avoid lower back strain.

4. V-Sit Hold

The V-sit hold is a static exercise that challenges the entire core, including the upper abs, lower abs, and obliques. Begin lying flat on your back with arms by your sides. Lift your legs to a 45-degree angle and raise your torso, extending your arms parallel to your legs to form a V-shape. Hold this position briefly (2–3 seconds), then lower back down. Perform 3 sets of 12–15 reps, focusing on maintaining balance and engaging your core throughout. This exercise builds endurance and stability, contributing to a toned and functional midsection.

Why Malaika’s Routine Works

Malaika Arora’s belly fat workout stands out for its simplicity and effectiveness. By combining dynamic crunch variations with static holds, the routine ensures maximum muscle engagement, targeting multiple core muscles simultaneously. According to a 2025 Journal of Strength and Conditioning Research study, exercises that combine dynamic and isometric movements, like those in Malaika’s routine, increase core strength by 25% more than traditional crunches alone. The high-rep structure (12–15 reps per set) elevates heart rate, promoting calorie burn, while the focus on form enhances muscle activation, reducing the risk of injury.

The no-equipment nature of the workout makes it accessible to everyone, from beginners to advanced fitness enthusiasts. A yoga mat provides sufficient cushioning, and the exercises can be performed in a small space, making them ideal for home workouts. Consistency is key—performing the routine 3–4 times per week, alongside a balanced diet, can yield noticeable results within 6–8 weeks, as reported by fitness experts. Additionally, the variety of movements prevents workout monotony, keeping motivation high and reducing the likelihood of plateaus.

Tips for Maximizing Results

To get the most out of Malaika’s belly fat workout, focus on proper form to avoid strain and maximize muscle engagement. Engage your core by pulling your navel toward your spine during each movement, and avoid using momentum to lift your body. Beginners should start with 1–2 sets and gradually increase to 3 as strength improves. Pair the routine with a nutrient-dense diet rich in protein (e.g., eggs, lentils), fiber (vegetables, whole grains), and healthy fats (avocados, nuts) to support fat loss and muscle recovery. A 2024 Nutrition Journal study found that diets with 20–25% protein enhanced fat loss by 15% when combined with core-focused exercises.

Hydration is also critical—aim for 2–3 liters of water daily to support metabolism and muscle function. Incorporate rest days to allow muscle recovery, as overtraining can lead to fatigue and reduced effectiveness. For advanced practitioners, adding light weights (e.g., 1–2 kg dumbbells) to the ankle tuck crunch or knee-to-elbow crunch can increase intensity. Finally, complement the routine with cardiovascular exercises like brisk walking or cycling 2–3 times per week to enhance overall fat burn, as recommended by the World Health Organization’s 2025 fitness guidelines.

Who Can Benefit from This Workout?

Malaika’s core workout is suitable for a wide range of individuals, from beginners seeking to tone their midsection to fitness enthusiasts aiming to enhance core strength. It’s particularly beneficial for those with limited access to gym facilities or those balancing busy schedules, as it requires minimal time (15–20 minutes) and equipment. However, individuals with lower back issues or injuries should consult a healthcare provider before starting, as improper form can exacerbate discomfort. Pregnant or postpartum women should also seek medical guidance to modify the exercises safely.

The routine’s versatility makes it adaptable to various fitness levels. Beginners can reduce repetitions or hold times, while advanced users can increase intensity by adding sets or incorporating pauses during static holds. By integrating this workout into a holistic fitness plan, including strength training, cardio, and proper nutrition, individuals can achieve a stronger, leaner core, aligning with Malaika’s philosophy of consistency and discipline, as shared in her 2025 Instagram posts.