हफ्ते भर में देखे फर्क, सिर्फ 3 एक्सरसाइज से पाए परफेक्ट शेप और सुडौल टांगे!

[{"selector":"#anim-3494fe42-a8c2-4cc9-9ca4-2a2c33396f95","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bfc5e045-783f-4eb0-9bc5-fd87e48bcdd7","keyframes":{"transform":["translate3d(0px, 120.80808%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Image Credit: pinterest by Roopali Sharma | may 28 , 2026

सुडौल और मजबूत टांगों के लिए सबसे बेहतरीन और आसान 3 एक्सरसाइज हैं। इन्हें आप घर पर आसानी से कर सकती हैं। यहां इन तीनों एक्सरसाइज को करने के 9 आसान स्टेप्स दिए गए हैं:

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स्टेप 1: स्क्वैट्स एक्सरसाइज के लिए सबसे पहले अपने दोनों पैरों को कंधे की चौड़ाई जितना खोलकर सीधी खड़ी हो जाएं

[{"selector":"#anim-419d90cc-2a1c-4f8e-9e8b-e8938d0edcf4","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-3dd3b15c-26fb-4652-8141-c700bd9107c0","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-c0339e32-b929-4aef-9016-d61f55d9d56e","keyframes":{"transform":["translate3d(-117.76316%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b293c54a-88a1-4367-bc75-f8dddec00274","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-177857af-da90-4cfa-82cf-3c3fb5bae47f","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-b544b4e6-1d8b-4745-8ede-bf205d7b6000","keyframes":{"transform":["translate3d(114.55696%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c73bc448-83a1-41e4-b0f0-91d428ab49c7","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0a9be0b2-ae8a-4501-868f-99553238fe23","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Image Credit: pinterest

स्टेप 2: अब अपने हिप्स को पीछे की तरफ धकेलते हुए, घुटनों को मोड़ें (जैसे आप किसी कुर्सी पर बैठ रही हों)

[{"selector":"#anim-fecdb894-d796-4b84-966d-5c3469bc52a5","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-b17a6eeb-afad-438c-9826-44cd9145df94","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-e32a1702-be8d-4eb8-8fe6-b6792603038a","keyframes":{"transform":["translate3d(-123.61111%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c828a10d-79eb-41d1-9886-2749533438d5","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-34e0c237-b669-4083-a972-124b0ce313d2","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-735ed54a-85a8-4896-8014-6e4d664d0c65","keyframes":{"transform":["translate3d(113.29113%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a84a1029-de2e-448d-be8d-7b34bef95be6","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b27add4d-0788-4a91-9de6-f9fd587ba7ea","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Image Credit: pinterest

स्टेप 1: पैरों की टोनिंग के लिए एकदम सीधी खड़ी हो जाएं और अपने हाथों को कमर पर रख लें

[{"selector":"#anim-2baa0d84-40e0-44a1-a4fa-b54a01cfb172","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-7c1e9dce-8dfd-486d-a7a7-867feca8a2d8","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-30397684-f8b9-45cc-9a46-b33157a0eb33","keyframes":{"transform":["translate3d(-119.73685%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ce19bbeb-589b-4e8b-ac40-62422f45ad10","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b4f661ab-0846-42dc-963a-5f69e2b74d77","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-b879051e-9ea8-4c54-afd9-6882639a2c05","keyframes":{"transform":["translate3d(114.55696%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-afe0210d-dfe9-419b-9080-ca7acabb83cc","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6ab19904-259f-42c4-b683-4d62ede4bd93","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Image Credit: pinterest

स्टेप 2: अपने दाहिने पैर को आगे बढ़ाएं और दोनों घुटनों को 90 डिग्री कोण पर मोड़ें। पीछे वाला घुटना जमीन को छूता हुआ महसूस होना चाहिए

[{"selector":"#anim-d424e4b3-6545-4606-9595-75c1fc46b1af","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-fcc1d873-004e-434b-8e37-5063632e3c89","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-2f5cd1ec-0bb5-40c1-9a1e-0606e7bf6cd2","keyframes":{"transform":["translate3d(-113.55422%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cdcfc0ef-4484-43e7-bbab-33de94e28d55","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b437fe31-cf12-4d9b-8d83-e0cce8573aa4","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-6f42c768-6930-4cde-84e0-100049395585","keyframes":{"transform":["translate3d(114.55696%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-82790c83-9a7e-45c0-8640-b5a85cc2faac","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-882d3d6d-6bad-4b26-89d0-937e79ac9a69","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Image Credit: pinterest

स्टेप 3: इस एक्सरसाइज में अब वापस सामान्य पोजीशन में आएं और यही प्रोसेस बाएं पैर को आगे रखकर दोहराएं

[{"selector":"#anim-daeadf84-a0f1-4056-aee3-01d806e27998","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-92b81ec7-11b8-439a-96cc-b0cd6b9c758a","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-b10fe4f9-14d1-4701-ae4f-de4a283d7aad","keyframes":{"transform":["translate3d(-123.65592%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b1e8cf35-ba61-4ebb-bca6-e7b2fd6f6663","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c21fa7ba-780f-4486-b100-521276ffc233","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-38d7e8c2-e9da-4845-971f-c55d5781dbcc","keyframes":{"transform":["translate3d(114.55696%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cfcc12d3-e928-4df6-afe6-36ccad6162e4","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5efd2a93-c361-4d4d-b3ca-28b5346beac9","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Image Credit: pinterest

स्टेप 1: काफ़ रेज़ एक्सरसाइज के लिए बिल्कुल सीधी खड़ी हो जाएं। आप बैलेंस के लिए किसी दीवार या कुर्सी का सहारा ले सकती हैं

[{"selector":"#anim-7e582dee-1525-4aab-8528-b0244c479aff","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-f3d94f22-e870-4b91-b77d-d58532c0aca6","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-aa8cf2c7-fb87-4783-af04-64817418ab42","keyframes":{"transform":["translate3d(-121.19205%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-12dc1d2d-51db-4398-8887-4346f6ebcbe4","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-528d7b0c-c61d-4fb6-8717-763d063b6c5e","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-24b34aee-521e-42b7-83d7-89991f34ee37","keyframes":{"transform":["translate3d(114.55696%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8bbab9b5-36ed-4629-b19e-53a0df619a4a","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-387395e9-67e8-42a8-a0a6-b5073948cc3d","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Image Credit: pinterest

स्टेप 2: पिंडलियों के लिए अब सांस अंदर लेते हुए अपने दोनों पैरों की एड़ियों को धीरे-धीरे ऊपर उठाएं और पंजों के बल खड़ी हो जाएं

[{"selector":"#anim-f5e3ef1c-ed43-4a13-97f9-93e5d02f6c68","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-e708a0d1-5453-4228-ad0a-970cb0f387a1","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-e7f165ef-f432-474b-b86d-b5b6e9d12823","keyframes":{"transform":["translate3d(-120.5298%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8a4710a7-1d25-4405-9689-1c4ee8111b37","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9d8813f8-539e-4c7f-80da-de42d0b024ce","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-7bffea98-4060-473b-8b97-8b07c689d25d","keyframes":{"transform":["translate3d(114.55696%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-524dcab9-d300-4ccd-9b19-f1f2ae9e705f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-74c99c27-3e71-404c-8c8b-96e54bd39482","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Image Credit: pinterest

स्टेप 3: अब होल्ड और रिपीट करे जैसे 2 सेकंड के लिए इसी पोजीशन में रुकें और फिर धीरे-धीरे एड़ियों को नीचे जमीन पर लाएं

[{"selector":"#anim-701c5211-ed8d-40b6-90ac-9c7280df53c7","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-ebff4120-0fd8-4788-a0c8-fc08e74e4f52","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-e5d760a4-b4c4-4c8c-b197-292235b3fa4f","keyframes":{"transform":["translate3d(-120.5298%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4d4922f2-9c60-4209-bf4d-2ef11a5e4c5f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-60b49fea-9325-4e0a-a1e9-d42c1928d7d5","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-86c5921d-5cd2-43c3-b576-fc3e5597a393","keyframes":{"transform":["translate3d(114.55696%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-158d0369-97c3-4d9e-9c96-6e12c51c2d29","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-23bb7eee-d600-4b0b-84a7-5881ee765dac","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Image Credit: pinterest

इस एक्सरसाइज में ध्यान रखें कि आपके घुटने पैरों के पंजों से आगे न निकलें और आपकी पीठ बिल्कुल सीधी रहे

[{"selector":"#anim-9c7c4ecc-ab0c-4302-b4b4-5a17e640de01","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-9823b0d1-fa21-4432-958b-a959137823cf","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-b3f86b42-8a51-4dea-a47d-b5e08d681761","keyframes":{"transform":["translate3d(-117.76316%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5bf02329-6282-47ec-9850-69c29dd5156c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-686c707c-02b3-451f-95df-77a1e2df2e4b","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-70cbbab1-80ce-4be5-82c9-0aa8d78f102b","keyframes":{"transform":["translate3d(114.55696%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c84c433e-c447-4f9a-9e83-2034c2f03c43","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-87e3690a-70cb-46fe-9648-3388320bd131","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Image Credit: pinterest

सुबह उठते ही मिलेगा पार्लर जैसा निखार: आजमाएं यह 100% नेचुरल नाइट ट्रिक Find out More

हफ्ते भर में देखे फर्क, सिर्फ 3 एक्सरसाइज से पाए परफेक्ट शेप और सुडौल टांगे!

स्टेप 1: स्क्वैट्स एक्सरसाइज के लिए सबसे पहले अपने दोनों पैरों को कंधे की चौड़ाई जितना खोलकर सीधी खड़ी हो जाएं

स्क्वैट्स-जांघों और हिप्स के लिए

स्टेप 2: अब अपने हिप्स को पीछे की तरफ धकेलते हुए, घुटनों को मोड़ें (जैसे आप किसी कुर्सी पर बैठ रही हों)

मूवमेंट

स्टेप 1: पैरों की टोनिंग के लिए एकदम सीधी खड़ी हो जाएं और अपने हाथों को कमर पर रख लें

लंजेस-पैरों की टोनिंग के लिए

मूवमेंट

स्टेप 3: इस एक्सरसाइज में अब वापस सामान्य पोजीशन में आएं और यही प्रोसेस बाएं पैर को आगे रखकर दोहराएं

रिपीटेशन

काफ़ रेज़-पिंडलियों के लिए

स्टेप 2: मूवमेंट

स्टेप 3: अब होल्ड और रिपीट करे जैसे 2 सेकंड के लिए इसी पोजीशन में रुकें और फिर धीरे-धीरे एड़ियों को नीचे जमीन पर लाएं

होल्ड और रिपीट

इस एक्सरसाइज में ध्यान रखें कि आपके घुटने पैरों के पंजों से आगे न निकलें और आपकी पीठ बिल्कुल सीधी रहे

ध्यान रखें