Inspired by Alaya F’s sensational squat video on social media, we spoke to a seasoned expert about how to ace our squatting game
(From left) Alaya F performs the squat on a stability ball. Pics Courtesy/Instagram
That the Internet loves a viral celebrity fitness video comes as little surprise… but when you add a stability ball, a set of dumbbells, shoulder presses and deep squats to the mix, the workout transcends from the realm of follow-along challenges to envy-inducing inspiration. The celebrity in this case is actor Alaya Furniturewala, who has netizens wondering if her superhero-esque routine can be replicated by those without a dedicated personal trainer at their disposal. We spoke to exercise scientist Benafsha Gazdar to learn more.
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Setting the stage
“I firmly maintain that any exercise — even something as simple as going for a walk or a run, leave alone performing squats on a stability ball — must be targeted in a progressive, safe and scientific manner,” advises Gazdar. On the topic of adding squats to your workout, she adds that certain factors must be considered to determine your fitness level, before you plunge into any form of a workout routine. These include the following:
Benafsha Gazdar
>> A fitness test to determine what you can and cannot do. Even if you were an athlete in school but haven’t worked out in years, you are a beginner and must approach exercise from that mindset
>> How long have you been exercising for? If you have less than a year of consistent experience, you are a beginner. An intermediate level would mean you have been exercising for up to two years, while over two years would place you at the advanced level.
>> What are your goals? Are you looking to lose weight? Are you recovering from an illness or injury? Are you aiming to improve your fitness levels? Are you a professional athlete?
>> What is your occupation? If you have a desk job, it’s likely that you will have to start with a lot of mobility exercises before you take up complex routines, to minimise the risk of injuries.
Squatting goals
“Squats are my favourite exercise to incorporate in every fitness routine,” says Gazdar. She adds that they are especially important as the movement is used by all human beings in their everyday life. To build up to
Alaya’s level of dexterity, she recommends the following progression:
>> Sit on a chair and stand up slowly. As you gain strength, you can stop just short of the seat of the chair.
>> Squat using a stability ball between a wall and your back.
>> Progress to bodyweight squats. Stand with your feet a bit wider than shoulder-width apart and your toes pointing out at a comfortable angle. Engage your core and look straight ahead. Keep your back neutral. Press your hips back, and begin bending your knees to perform the squat. Inhale as you lower your body.
>> Your next move is a goblet squat, which is performed with a weight to improve your strength. Repeat the same moves as a bodyweight squat, but while holding a kettle bell, or weight in both hands at your chest.
>> A barbell back squat takes your squatting game into the power lifting wheelhouse. Using a barbell lets your load squat to be progressively heavier, allowing you to keep gaining strength.
>> Finally, you can graduate to an overhead squat holding a medicine ball or barbell over your head.
Once you have mastered squats on a plain surface, you can attempt to perform them on foam pads and a bosu ball, before you try to squat on a stability ball, she concludes.
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