Abs extension ||

1. High Crunches – Upper Abs

How to do:
Peeth ke bal leṭho, knees bend. Hands head ke peeche. Upper body ko upar lift karo while squeezing upper abs.
Benefits:
Upper abs ko target karta hai, belly fat ko tighten karta hai.

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2. Reverse Crunches – Lower Abs

How to do:
Lie down, legs ko 90° par lift karo. Hips ko upar curl karo chest ki taraf.
Benefits:
Lower belly ko tone karta hai, lower core strong hota hai.

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3. V-Ups – Six Pack Abs

How to do:
Poora body stretch. Same time legs aur upper body ko lift karo aur V shape banao.
Benefits:
Six-pack muscles engage hoti hain, full core strength build hoti hai.

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4. Toe Taps – Obliques

How to do:
On back, legs 90° par. Alternating hands se opposite foot ko touch karo side twist ke sath.
Benefits:
Side fat reduce karta hai, obliques ko carve karta hai.

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5. Plank Crunches – Complete Abs

How to do:
Plank position me, knee ko chest ki taraf crunch karo. Alternate repeat.
Benefits:
Complete core engage hota hai, waist tighten hoti hai.

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6. Half Wipers – Core Abs

How to do:
Lie on back, legs straight up. Legs ko side to side 45° tak move karo.
Benefits:
Core stability improve, obliques + lower abs tone.

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7. Handstand Practice

How to do:
Wall ke against practice karo. Hands shoulder-width. Kick up slowly. Body straight line me rakho.
Benefits:
Shoulders strong, balance improve, full-body control build.

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8. Bakasana (Crow Pose)

How to do:
Squat me aao, hands ko floor par shoulder-width rakho. Knees ko upper arms par place karo. Weight forward shift karo aur slowly feet lift karo.
Benefits:
Balance improve karta hai, wrists, arms, core aur mind-body control ko strong banata hai.

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