Aap ka pet nikal gaya hai? Gym join karna mushkil lagta hai? Fikr mat karo! Pet kam karne ki exercise ghar par asaan aur free hoti hai. Is article mein aapko milega ghar baithe pet kam karne ka best tarika – bina equipment ke, bas thoda dedication ke saath!
India mein bahut log ghar par hi apna weight loss journey shuru kar rahe hain. Aaj ke viral news aur entertainment world mein bhi celebrities apni home workout routines share karte hain. Toh aap bhi start karo apna journey – India is viral ke saath!
🔥 1. Plank – Core Ko Strong Banao
Kaise karein:
Flat surface par let jao, elbows par body ka weight lo, aur seedha position mein raho.
Duration:
Start karo 20 seconds se, dheere-dheere 1 minute tak badhao.
Kya fayda hai:
Plank se belly fat burn hota hai, aur body balance improve hota hai.
🧘♀️ 2. Leg Raises – Lower Belly Fat Ka Killer
Kaise karein:
Back ke bal let jao, legs ko seedha upar uthao aur dheere-dheere neeche lao bina ground touch kiye.
Reps:
3 sets of 10-12 reps
Kya fayda hai:
Leg raises lower abs ko target karta hai jo pet kam karne ki best exercise hai ghar par.
🪑 3. Sit-Ups – Old School, But Effective
Kaise karein:
Pair zameen par rakho, hands head ke peeche aur upper body ko upar uthao aur neeche lao.
Reps:
3 sets of 15
Kya fayda hai:
Ye classic move viral hua hai fitness influencers ke beech for flat belly goals.
🧍♂️ 4. Standing Twists – Easy & Fun
Kaise karein:
Seedhe khade ho jao, arms side mein aur waist ko left-right twist karo.
Time:
2–3 minutes daily
Kya fayda hai:
Best for beginners and burns side belly fat!
🪔 5. Surya Namaskar – Yoga Ka Power Pack
Kaise karein:
12 poses mein ek full body stretch routine hai. YouTube se seekh sakte ho.
Reps:
Start karo 3 rounds se, badhao 10 tak.
Kya fayda hai:
Full body toning + mental peace. Yeh India ka ancient viral workout hai!
✅ Bonus Tips – Ghar Baithe Pet Kam Karne Ke Liye
- Nimbu pani ya jeera water subah khaali pet lo
- Daily 15-20 mins walk ghar ke aas-paas
- Avoid junk food & sugary drinks
- Raat ko 8 baje ke baad khana avoid karo
- Motivation ke liye fitness reel ya video dekho daily
📌 Pet Kam Karne Ki Exercise Ghar Par – Quick Summary
| Exercise Name | Time/Reps | Target Area |
|---|---|---|
| Plank | 30 sec – 1 min | Core, belly fat |
| Leg Raises | 3 sets of 12 | Lower abs |
| Sit-Ups | 3 sets of 15 | Upper abs |
| Standing Twists | 2–3 mins | Side belly |
| Surya Namaskar | 3–10 rounds | Full body + belly |
❓ FAQs – Pet Kam Karne Ki Exercise Ghar Par
1. Kya ghar par pet kam karna possible hai?
Haan, agar aap regular exercise aur diet follow karte ho, toh ghar par bhi belly fat kam ho sakta hai.
2. Plank se kitne dino mein result milega?
Agar aap daily 1 minute plank karte ho, toh 2–3 weeks mein noticeable difference dikhne lagta hai.
3. Sit-ups se side belly kam hoti hai?
Sit-ups se mainly upper abs work hota hai, side belly ke liye twists aur side planks better hote hain.
4. Kaun si exercise beginners ke liye best hai?
Standing twists aur Surya Namaskar sabse safe aur easy hai start ke liye.
5. Raat ko exercise kar sakte hain?
Haan, lekin sohne se 2 ghante pehle tak exercise karna best hota hai.
🛑 Disclaimer
Yeh article sirf general fitness information ke liye hai. Agar aapke paas medical condition hai, toh pehle apne doctor ya certified trainer se consult karein. Har body alag hoti hai – result bhi vary karte hain.
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