5 ab exercises to reduce your belly fat by Yasmin Karachiwala – यास्मीन कराचीवाला द्वारा अपने पेट की चर्बी कम करने के लिए 5 व्यायाम

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अपने पेट की मांसपेशियों पर काम करने से न केवल आपको एक फ्लैट बेली मिल सकती है, बल्कि इससे आपके संतुलन में भी सुधार होता है और पीठ दर्द से भी राहत मिलती है। तो, अपनी एब एक्सरसाइज़ स्किप करना बंद करें।

फिटनेस कोच यास्मीन कराचीवाला द्वारा बताए गए इन 5 सरल एब एक्सरसाइज़ को अपने फिटनेस रूटीन में एड करें। उन्होनें बॉलीवुड के कई ए-लिस्टर्स को ट्रेन किया है – जिनमें दीपिका पादुकोण, नोरा फतेही, आलिया भट्ट, बिपाशा बसु और कैटरीना कैफ शामिल हैं!

यास्मीन नें हाल ही में अपने इंस्टाग्राम अकाउंट पर एक नया वर्कआउट रूटीन पोस्ट किया। इस सरल एब सर्किट की खूबी यह है कि इसे कहीं भी, कभी भी किया जा सकता है।

तो चलिये जानते हैं यास्मीन कराचीवाला द्वारा बताए गए 5 एब एक्सरसाइज़ के बारे में

1. सिट अप टू ट्विस्ट

एक्सरसाइज़ की शुरुआत मैट पर लेटकर करें। अब आप अपनी बायीं कोहनी और दायें घुटने को एक साथ उठाएं और ट्विस्ट करें। अगले स्टेप के दौरान, दूसरी कोहनी और घुटने को, दूसरी तरफ ट्विस्ट करें। प्रत्येक सिट अप के दौरान अपने पेट की मांसपेशियों को इंगेज करें। तरफ कम से कम 15 बार ये एक्सरसाइज़ करें!

आपको बता दें कि 2016 का एक अध्ययन बताता है कि जो महिलाएं सिट अप करने में सक्षम थीं, उनमें एजिंग से संबंधित मांसपेशियों के खराब होने की संभावना कम थी।

2. सुपाइन किक अप

क्या आप जानती हैं कि सुपाइन का अर्थ है ‘ऊपर की ओर मुंह करके लेटना’? इस एब एक्सरसाइज के लिए आपको इस पोजीशन में लेटने की जरूरत है। ये किक अप न केवल सबसे प्रभावी एब्स एक्सरसाइज में से एक है, बल्कि ये आपकी पीठ के निचले हिस्से की मांसपेशियों और हैमस्ट्रिंग को भी एंगेज करेंगे।

याद रखें कि जब आप किक अप करें तो अपनी हथेलियां जमीन पर रखें और बट को जमीन से सटाएं। किक अप के बाद, सिर्फ अपने घुटनों को मोड़ें, अपने काल्व्स को जमीन पर ही रखें। ऐसा 20 बार करें!

यास्मीन कराचीवाला के इस वीडियो में देखें एब्स एक्सरसाइज करने का तरीका!

3. साइड प्लैंक ट्विस्ट

जब आप ‘एब एक्सरसाइज़’ शब्द सुनते हैं, तो शायद आपके दिमाग में आने वाला पहला व्यायाम प्लैंक होगा। प्लैंक आपकी कोर मसल्स को टाइट कर सकते हैं। इस प्लैंक वेरिएशन में, कराचीवाला साइड प्लैंक करती हुई नज़र आ रही हैं। यह एक्सरसाइज़ करने के लिए – अपने एक पैर को जमीन पर रखे दूसरे पैर को उसके ऊपर रखें। इस तरह, आप अपने शरीर के वजन को अपने अग्रभाग और पैर के बीच वितरित करेंगे। अब अपने धड़ को ट्विस्ट करें और अपनी बांह को अंदर की ओर मोड़ें।

साइड प्लैंक ट्विस्ट को हर तरफ कम से कम 15 बार करने से आपको अपने एब्स को टोन करने में मदद मिलेगी।

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साइड प्‍लैंक आपको चर्बी घटाने में मदद करेगा। चित्र: शटरस्‍टॉक

4. लेग ओवर बॉटल

इस एब एक्सरसाइज के लिए आपकी हथेलियां जमीन पर सपाट होनी चाहिए और पैर आपस में जुड़े हुए होने चाहिए। व्यायाम का उद्देश्य आपके पैरों और आपकी कोर की मांसपेशियों को इंगेज करना है। इसके लिए आप अपने सामने एक बॉटल रख लें। और फिर बारी – बारी से अपने पैरों को एक साथ उठाकर इसके ऊपर लाएं। इसे हर तरफ से कम – से – कम 15 बार करें।

5. ऑल 4 होवर ट्विस्ट

अपनी हथेलियों और पैर की उंगलियों को जमीन रखें। अपने घुटनों को मोड़कर रखें, लेकिन उन्हें जमीन पर टिकने न दें। अब ट्विस्ट करें, एक बार दाएं पैर के साथ – एक बार बाएं पैर के साथ। अपना संतुलन बनाए रखने के लिए इसे धीरे-धीरे करें। हर तरफ कम से कम 10 रेप्स करें।

यह एब वर्कआउट कैसे करें?

कराचीवाला के अनुसार, इन 5 एक्सरसाइज़ में से 4 राउंड करें, प्रत्येक राउंड के बाद 60 सेकंड के रेस्ट सेशन लें, लेकिन व्यायाम के बीच कोई आराम नहीं करना है! इन एब्स एक्सरसाइज को घर पर नियमित रूप से करें और देखें कि यह आपके पेट की चर्बी को कितनी जल्दी कम कर देंगे! बस सही खाना न भूलें!

यह भी पढ़ें : पीरियड्स में हैं, तो करें लो इंटेंसिटी एक्सरसाइज, एक्सपर्ट बता रहीं हैं ऐसी 5 एक्सरसाइज

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