In the bustling world of Bollywood, where demanding schedules and intense scrutiny are the norm, actress Janhvi Kapoor stands out for her unwavering commitment to a holistic fitness regimen. Far from following fleeting trends, Kapoor’s approach is a dynamic and well-balanced blend that prioritizes consistency and overall well-being over extreme measures, inspiring many with her dedication to feeling strong and empowered. Her routine seamlessly integrates Pilates for core strength and flexibility, rigorous strength training for power, and a mindful approach to diet and lifestyle.
The Pillars of Janhvi Kapoor’s Fitness
Janhvi Kapoor’s fitness philosophy is built on diverse forms of exercise, ensuring a full-body workout and preventing monotony. She is known to incorporate Pilates, cardio, weight training, yoga, dance, and functional movements into her regimen.
Pilates: The Foundation of Core Strength and Flexibility
A self-proclaimed “Pilates girl,” Janhvi Kapoor is a regular at celebrity trainer Namrata Purohit’s studio, often sharing glimpses of her demanding sessions. Pilates is a cornerstone of her routine, contributing significantly to her toned physique, particularly her core and lower body.
Her Pilates workouts frequently involve the reformer machine, which adds resistance and intensity to traditional exercises. Specific exercises she performs include:
- Advanced Leg Presses and Single-Leg Deadlifts: Utilizing straps and the reformer box, these target hamstrings, glutes, and core strength, while also challenging balance and stability.
- Arabesque Variations: These movements on the reformer engage core muscles and strengthen the hamstrings, glutes, and quadriceps of both the standing and extended legs.
- Lunges on a Stability Chair: An intense exercise that builds both upper and lower body strength.
- Quadruped: This core-strengthening exercise involves balancing on all fours and extending one leg behind.
- The Saw: A Pilates move that aids in hip, shoulder, and spine mobility, while developing scapular and pelvic stability.
- The Bicycle and The Scissors: These exercises, performed lying on the back with lifted legs, improve overall body awareness, balance, and control.
Pilates is renowned for its numerous benefits, including improved posture, enhanced core strength, increased flexibility, better balance and coordination, and even mental well-being through its mindful nature.
Strength Training & Cardio: Building Power and Endurance
Beyond the controlled movements of Pilates, Janhvi Kapoor integrates intense strength and weight training sessions, often followed by high-intensity interval training (HIIT) cardio. Her “Rise and Grind” full-body workouts are a testament to her dedication, featuring a variety of challenging exercises.
Her strength training repertoire includes:
- Weight Lunges and Dumbbell Squats: Excellent for toning leg muscles, hamstrings, and glutes.
- Pushup Variations: Essential for strengthening and toning arm muscles.
- Rowing: Builds back muscle power.
- Battle Ropes and Ball Slams: Dynamic exercises that contribute to full-body conditioning and calorie burn.
- Seated Cable Row, Barbell Hip Thrusts, and Scaling Pull-ups: These exercises target major muscle groups, contributing to overall strength and definition.
- Mountain Climbers: A full-body exercise engaging the core and improving cardiovascular fitness.
- Kettlebell Workouts and Shoulder Pulls: Additional forms of resistance training that enhance muscle training and strength mobility.
For her cardio component, Janhvi often utilizes the treadmill for sustained running, and she also incorporates “ball-aided Russian twists” for core strength and aerobics. She also enjoys dance cardio, including aerobics or Zumba, which are fun ways to burn calories and build endurance. While she combines these elements, experts suggest pairing only two out of strength training, cardio, and Pilates on a given day to maximize efficiency and prevent fatigue, typically recommending strength training three to four times a week, and Pilates and cardio twice a week.
Mindful Living: Nourishing Body and Mind
Janhvi Kapoor’s fitness journey extends beyond the gym, encompassing a disciplined yet flexible approach to her diet and overall well-being. Her philosophy emphasizes consistency and moderation.
Dietary Habits:
- Morning Ritual: She often starts her day with a spoonful of ghee, which she believes helps keep hunger in check and contributes to glowing skin.
- Breakfast: Typically includes two eggs with avocado, fresh fruits, and juices. Occasionally, she enjoys parathas with curd.
- Lunch: Her midday meal often consists of gluten-free roti, paired with healthy options like grilled chicken, paneer, Gujarati dal, bhindi masala, or matar dal. Notably, she avoids gluten due to an allergy.
- Dinner: Keeping it light and early, she opts for red rice biryani or a simple bowl of soup, ideally before 10 PM.
- Healthy Snacks and Cheat Meals: Janhvi enjoys fruits like strawberries as healthy munchies and permits herself occasional cheat meals with favorites such as golgappas and ice cream. She avoids processed sugars but doesn’t deny herself occasional treats like pasta, momos, and Korean delights.
Holistic Approach:
Kapoor’s dedication is evident even during vacations, where she doesn’t skip her workouts. Her training regimen is often adapted based on her movie roles, showcasing her commitment to physical transformation for her craft, such as training for six hours daily for her film Mr & Mrs Mahi. Beyond the physical, her dedication to fitness is also about feeling good and strong, reflecting a holistic self-care philosophy.
In essence, Janhvi Kapoor’s fitness routine is a powerful testament to the benefits of a diverse, consistent, and mindful approach to health, balancing intense physical exertion with thoughtful nutrition and mental well-being.
