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1. Knee Crunches – Upper Abs

Time: 40 sec × 3 sets
Upper abs ko target karta hai. Knees ko chest ki taraf laate hue upper body ko crunch karo. Slow & controlled movement rakho.

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2. Crunch Kicks – Lower Abs

Time: 40 sec × 3 sets
Lower belly ke liye best. Crunch position mein aakar legs ko ek-ek karke kick-out karo. Lower abs burn feel hoga.

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3. Flutter Kicks – Six-Pack

Time: 40 sec × 3 sets
Legs ko thoda upar rakhkar fast flutter motion mein move karo. Six-pack abs activate hote hain.

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4. Side Plank – Obliques

Time: 40 sec × 3 sets (each side 20 sec)
Side waist tone karta hai. Elbow par balance karke body ko straight line mein hold karo.

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5. Knee to Elbow – Complete Core

Time: 40 sec × 3 sets
Opposite knee-to-elbow movement se full core—upper, lower, obliques—sab engage hote hain. Cardio effect bhi milta hai.

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6. Wipers – Core Abs

Time: 40 sec × 3 sets
Legs ko 90° par upar rakhkar side-to-side wiper jaise move karo. Deep core strengthen hota hai.


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