If there’s one celebrity who has managed to turn back time with grace, strength, and a serious set of abs, it’s Malaika Arora. She’s not just a style icon or fitness enthusiast—she’s become the face of yoga in Bollywood. Her Instagram is a treasure trove of wellness, and if you’ve ever scrolled through it, you’ve probably asked yourself: how does she manage to stay this fit, especially those abs?
Well, part of the answer lies in her daily yoga practice. Malaika swears by yoga not just for looking good but feeling good too. And let’s be honest, one look at her toned midsection, and you know this isn’t just about a few sit-ups. She’s got a whole vibe going—strength, balance, flexibility, and core focus.
Let’s dive into six yoga poses from Malaika Arora’s Instagram that might just be the reason behind her sculpted abs. Whether you’re new to yoga or looking to amp up your practice, these poses are worth your mat time.
1. Naukasana (Boat Pose)
If there’s one pose Malaika loves and flaunts often, it’s the boat pose. And for good reason—it’s a core killer.
What it does:
- Targets the rectus abdominis (your six-pack muscles)
- Strengthens hip flexors and spine
- Improves balance and stability
How to do it:
- Sit on your mat, legs extended
- Lift your legs off the floor while keeping them straight
- Lean back slightly and stretch arms forward, parallel to the floor
- Hold for 15–30 seconds and breathe
Why Malaika uses it:
She often posts variations of the boat pose, which means it’s a staple in her routine. It builds deep core strength without the need for crunches.
2. Vasisthasana (Side Plank Pose)
Side plank is the kind of yoga pose that may look chill in photos but burns like fire in real life—and Malaika makes it look effortless.
What it does:
- Engages obliques (goodbye, love handles)
- Builds shoulder and arm strength
- Improves overall body balance
How to do it:
- Start in a standard plank
- Shift your weight to your right arm and the edge of your right foot
- Stack your left foot on top of the right and lift your left arm toward the ceiling
- Hold and switch sides
Bonus Malaika Move:
She often lifts the top leg or adds a bind, increasing the difficulty and core activation.
3. Utkatasana (Chair Pose)
Don’t let the name fool you—this one’s no picnic. Malaika uses chair pose to fire up her core and legs at once.
What it does:
- Works the core, glutes, and thighs
- Strengthens lower back
- Encourages alignment and posture control
How to do it:
- Stand with feet together
- Bend your knees and sink your hips like you’re sitting in an invisible chair
- Raise arms overhead and hold the pose, engaging your core
Why it matters:
Chair pose might not scream abs, but holding it with proper form engages every inch of your midsection.
4. Bakasana (Crow Pose)
Malaika is known for her balance poses, and crow pose is one of her go-to Instagram flexes.
What it does:
- Strengthens core muscles
- Builds arm and shoulder stability
- Teaches focus and body awareness
How to do it:
- Squat down and place your palms on the mat in front of you
- Press your knees into your upper arms
- Lean forward and try lifting both feet off the ground
- Balance using core strength
Why this rocks for abs:
You can’t hold crow pose without your core firing like crazy. It’s an isometric ab workout in disguise.
5. Navasana with Twists (Twisting Boat Pose)
Taking boat pose up a notch, Malaika adds twists to work her obliques and improve mobility.
What it does:
- Strengthens deep abdominal muscles
- Targets obliques for a cinched waist
- Improves spinal rotation and digestion
How to do it:
- Get into boat pose
- Interlace hands at chest or hold a yoga block
- Twist your torso to the right, then to the left
- Keep legs lifted and steady
Pro tip from Malaika’s posts:
Slow controlled twists are more effective than rapid ones. Focus on form over speed.
6. Chakrasana (Wheel Pose)
Malaika often ends her yoga flows with backbends like Chakrasana—and it’s not just for flexibility.
What it does:
- Opens up the chest and hip flexors
- Tones abdominal muscles
- Builds overall strength in the back and core
How to do it:
- Lie on your back with knees bent and feet flat
- Place hands beside ears, palms down, fingers pointing to shoulders
- Press into the hands and feet to lift your body into a full arch
- Hold for a few breaths
Why it works:
Though not a direct ab exercise, wheel pose strengthens your core by lifting and supporting your full body weight.
Malaika’s Yoga Philosophy: More Than Just Abs
Here’s what sets Malaika apart—she’s not into quick fixes. She’s built her physique through consistency, mindfulness, and respecting her body. Yoga for her isn’t just a workout; it’s a lifestyle. She often shares thoughts on how it helps her mental clarity, reduces stress, and improves mood.
So while her abs are definitely enviable, the foundation is a deep, long-term commitment to holistic health.
How You Can Start Your Yoga Journey
Inspired by Malaika? You don’t need a personal yoga trainer or a fancy studio to get started. Here’s how you can integrate her moves into your own routine:
Beginner Flow (3–4 times per week)
- Boat Pose – 3 sets, 20 seconds hold
- Chair Pose – 2 sets, 30 seconds hold
- Side Plank – 2 sets per side, 20 seconds
- Twisting Boat – 2 sets of 10 reps
- Crow Pose – 1–2 attempts for 15 seconds
- Wheel Pose – 2 sets, 20 seconds hold
Make sure to warm up beforehand and cool down with light stretching or a brief meditation.
Final Thoughts
Malaika Arora’s washboard abs didn’t come from crash diets or quick workouts. They’re a result of years of yoga, mindful movement, and consistency. These six yoga poses from her Instagram aren’t just Insta-worthy—they’re powerful tools for building core strength, balance, and flexibility.
If you’re looking to sculpt your abs while building mental resilience, this is the place to start. So roll out your mat, breathe deep, and channel your inner Malaika. Your core—and your mind—will thank you.
