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Sanya Malhotra in Bathing Suit Has "Home for You"

Here’s how she stays fit.

Sanya Malhotra, the Bollywood star of Dangal and Badhaai Ho, just posted an incredible video online, of her swimming underwater in a bathing suit, in slow motion and artsy black and white. The music in the background is "To Build a Home," a song by English electronic music group The Cinematic Orchestra, featuring Patrick Watson. "A home for you, for me," Sanya captioned it. How does she stay so fit? Read on to see 5 ways Sanya Malhotra stays in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!


She Does Squats

Sanya strength trains, with a focus on her glutes. Here's how to do a key exercise, a Dumbbell Squat:

  1. Stand up straight while holding a dumbbell in each hand (palms facing the side of your legs).
  2. Position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head up at all times (looking down will throw you off balance), and also maintain a straight back. This will be your starting position.
  3. Begin to slowly lower your torso by bending the knees and sitting back with the weight in your heels so that you maintain a straight posture with the head up. Continue down until your thighs are parallel to the floor. If you performed the exercise correctly, the front of the knees should make an imaginary perpendicular straight line with the toes. If your knees are past your toes, you're placing undue stress on the knee; concentrate on sitting back and keeping the weight in your heels.
  4. Begin to raise your torso as you exhale by pushing the floor mainly with the heel of your foot as you straighten the legs again and go back to the starting position.
  5. Repeat for 10 repetitions.


She Lifts Weights

Prodip Guha/Getty Images

Want to lift weights like Sanya? Here are a few guidelines, based on your current fitness level:

  • If you're not familiar with weights, start slow, and use much lighter weights than you think you'll need.
  • If you're used to lifting weights, start slow, and use much lighter weights than you think you'll need.
  • If you are the reigning Mr. Olympia and your biceps are larger than your head, start slow, and use much lighter weights than you think you'll need.


She Dances


Sanya dances, and a dance class is great for your heart. "Zumba fitness could be considered an effective type of physical activity able to improve aerobic capacity," says one study of the popular dance class. "Zumba provided significant positive changes in maximal aerobic fitness (+3.6%), self-perception of physical strength (+16.3%) and muscular development (+18.6%), greater autonomy (+8.0%), and purpose in life (+4.4%)," reports another study.


She Works Her Core

Prodip Guha/Hindustan Times via Getty Images

Sanya has a strong core, due to all her strength training. And she doesn't need to do crunches to get it. Because the abdominals are part of a complex network of muscles that stabilize the midtorso against any and all forces that might compromise the spine (which, as we know, is bad), any time we do an exercise that requires the body to self-stabilize, the abs are brought into play. And since Sanya's workouts focuses on the big muscle groups of the body, she's burning the maximum number of calories and building the maximum amount of muscle.


This is Her Approach to Wellness

Ashish Vaishnav/SOPA Images/LightRocket via Getty Images

"To lead a healthy lifestyle, you need to have a healthy balanced diet, exercise and rest. I am a fan of desi food and prefer dal chawal with ghee, dahi chawal, and khichdi. So, my fitness mantra is to train hard, eat clean and sleep at least eight hours a day. Nothing can happen overnight. Only with regular and consistent training, can your body change."

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