After doing this exercise with proper diet
Diet plan - 175grams of carbohydrates and 140grams of protein you can have more protein food if you want more energy like if you want bulk body
1. V-Crunches
To do this, you will lie down on the ground, keep both pero absolutely straight and lift the pero by keeping the arms absolutely straight from the top of your head and try to touch your claw with your hands. This workout affects your entire stomach.
2. Scissor
With this exercise, you will feel the best effect on the lower abdomen. To do this exercise, you will lie down on the ground, then for convenience, if you want, you can keep your hands below your waist. Now raise your leg slightly upwards as you can see in the picture. Now you will run your pero like a kechi, first open it and then add the pero and till your set is complete you cannot hold your pero on the ground.
3. Leg Raises
To do this exercise you have to lie down on the ground on the waist and for convenience you can keep your hands under your waist. Then you will raise both your legs above the joint and then it will be taken down. Keep in mind that when your feet are down, your feet should not touch the ground. By doing this, you will apply its repititions as much as possible.
4. Mountain climbing
Mountain Climber is a very good cardio for making abs and along with abs. To do this, you will come in the position of pushups and bring your left leg to the left corner, just like you would do with the right side. In the same way, when you do it for both sides, only then your Repetition be completed.
5. Full crunches
Full Crunches reduce your abdominal fat very easily. Most of this emphasis is put on the upper part of your stomach. To do this, you will lie down on the ground, bend your leg and pull your claw to anywhere or you can hold your leg with the help of an assistant so that your feet do not move much
while doing this exercise. You will hold your hands tightly behind your head and will rise with the help of your stomach.
while doing this exercise. You will hold your hands tightly behind your head and will rise with the help of your stomach.
6. Bicycle crunches
It works by melting the fat on the entire stomach and side. For this you lie on the ground and put your hands behind your head and cycle with hands and pero
7. Russian twist
Trenches your obliques muscle, as well as helps to reduce the fat that has accumulated in your waist and sides. With this you can reduce your waist inches. For this, you can take a ball in your hands, or take some light weight in your hand and bend your elbows so that part of your stomach will automatically become a bit tight. Now keep your waist straight and then move the weight first to the right and then to the left. This will be called a Repetition . You have to do more and more like this.
8. Rod twist
will take a rod in hand and place it behind your shoulder, first turn to the right and then to the left..
9. Standing Oblique Crunch
Even with this exercise, your obliques are trained and your waist line is reduced. To do this, both of you stand with your feet slightly open and hold both your hands tightly behind your head and first try to touch the left knee with the left knee. Do this on the right side also.
10. Planks
Most famous plank challenge
For doing planks, it is very necessary for you to have the right position, for this your body should be absolutely straight. You can see in the picture that your position should be exactly like this and the more time you can stay in this position, the more you stay in the plank.
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