लोअर Body को मिलेगा परफेक्ट शेप! इन 5 इजी वर्कआउट्स से..

[{"selector":"#anim-bab9fa84-3061-4b70-bb8b-b5dbb1f63028","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-19305dd9-aab4-4ab5-a857-3eab79aff47a","keyframes":{"transform":["translate3d(0px, 126.41327%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Image Credit: istock by Roopali Sharma | AUG 07 , 2025

यह 8 बेहतरीन काफ मसल्स एक्सरसाइज आपकी टांगों के निचले हिस्से को मजबूत, टोन और शेप में लाने में मदद करेंगी। ये एक्सरसाइज़ घर या जिम – दोनों जगह आसानी से की जा सकती हैं

[{"selector":"#anim-e25abf44-2b3c-47a2-bf83-8752c68da85b","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8be888b5-e8e5-4b81-874f-049039273212","keyframes":{"transform":["translate3d(0px, 131.33453%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-24bd3603-c88f-472e-8261-945b9e963d19","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-590a7545-ddbc-4ac5-a36a-31209a78ac7f","keyframes":{"transform":["translate3d(0px, 149.16485%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-64880339-4550-422e-8ca7-e5fb6a5c14d3 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-15.624999488015773%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: istock

सीधे खड़े होकर पंजों पर उठें और फिर नीचे आएं। यह सबसे बेसिक और असरदार काफ एक्सरसाइज़ है

[{"selector":"#anim-cd5df2fe-cee2-4f68-865b-3a7994622077","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-67bc8136-2ac5-467c-a0b9-9ed2d81ce8b1","keyframes":{"transform":["translate3d(0px, 135.50134%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-44e1e5b6-25ca-43e2-8b3f-9a2ebb4e0e77","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0483979b-58da-4a21-bb20-2b8928083655","keyframes":{"transform":["translate3d(0px, 166.55671%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0ab36fa8-c813-4777-8373-549bcd0d70c3 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Image Credit: istock

कुर्सी पर बैठकर घुटनों पर वजन रखें और सिर्फ एड़ी उठाएं। इससे मांसपेशी टारगेट होता है

[{"selector":"#anim-8acb4546-c5f0-455e-b470-f63a128c9536","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ea26ee66-b491-4e94-b202-4545b1db23c3","keyframes":{"transform":["translate3d(0px, 141.29240%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2953354e-5afd-401c-aa5b-62fd897a22f6","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-92fdfd6e-59bb-4453-a097-545c73a413d8","keyframes":{"transform":["translate3d(0px, 197.62968%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f66131a2-1001-4623-9044-bdf121769225 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-7.812499744007886%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: istock

एक पैर पर खड़े होकर पंजे के सहारे उठें और नीचे आएं – बैलेंस और ताकत दोनों के लिए बढ़िया

[{"selector":"#anim-a907fbbc-9d44-47e1-a4de-0dba3f5b1dc5","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c4a84d34-5b1d-46ce-ad7e-d95f2b0965bd","keyframes":{"transform":["translate3d(0px, 141.29240%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-879c3d43-d4c2-4fe7-a4ea-e49bed4a8f14","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-00b14185-9bdc-4755-8f2c-053d2e55fbfd","keyframes":{"transform":["translate3d(0px, 192.29634%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8cf2fc0e-9c20-4fec-860f-02cecaa785d9 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(7.812499744007886%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: istock

जगह पर हल्के-हल्के उछलें और लैंडिंग पंजों पर करें – यह काफ एंड्योरेंस बढ़ाता है

[{"selector":"#anim-c572363c-d09a-40e6-b9ac-38ce9db02071","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f640cbe9-41b6-47b7-a00a-ee1103d17953","keyframes":{"transform":["translate3d(0px, 144.10779%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e545da82-73f2-40f8-8e38-e20e895b55f7","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-34e05633-55eb-4888-b39e-787bdc23b3bf","keyframes":{"transform":["translate3d(0px, 184.29637%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e5a9e5db-ef3a-483b-b300-09618e8cd764 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(7.708844952224121%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: istock

एड़ी को जमीन से ऊपर उठाएं (पंजा नीचे ही रहता है)। यह टिबियलिस एंटीरियर को मजबूत करता है

[{"selector":"#anim-fd630246-974f-4728-b31a-d03ab1cbbb98","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-766c8039-2b14-41fc-8927-91419436da80","keyframes":{"transform":["translate3d(0px, 135.50134%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-86125f6a-f5d8-42ee-9295-066236e2c7b0","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7e1307b8-1660-4efa-b15a-349effedc1d5","keyframes":{"transform":["translate3d(0px, 166.55671%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3bef57da-3746-44e6-bdae-692e6721456e [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-7.812499744007886%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: istock

पंजों पर चलें, 20-30 सेकंड तक – यह काफ को सक्रिय और मजबूत करता है

[{"selector":"#anim-647e2d96-36bb-4c02-9496-fe69b166c3ec","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5df2e2ba-4504-4af1-a06f-273fe9e8647d","keyframes":{"transform":["translate3d(0px, 140.43209%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-077b425f-3ee0-455d-b918-3ab2f205a897","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0fd22224-f695-47d9-921c-9981abbda08d","keyframes":{"transform":["translate3d(0px, 197.62968%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-70319daf-d76d-4376-b316-f0f6fc9aad3a [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(7.708844952224121%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: istock

हल्के जंप और स्किपिंग से काफ मसल्स में तेजी से टोनिंग आती है

[{"selector":"#anim-d5b6c7cf-e84d-45e7-a369-69ac50fe0dc9","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ec6bce8f-31bc-43dc-9e2f-52144445a205","keyframes":{"transform":["translate3d(0px, 148.51850%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-86755386-7b78-41c8-9e26-e58a45f6f19a","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c700d8ce-7c0d-40ac-bbee-95bd49a9a7ab","keyframes":{"transform":["translate3d(0px, 231.80821%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1d554cc6-ec47-4a9d-b693-17327119dd99 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(8.62379782585389%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: istock

एक प्लेट पर पंजा रखकर काफ रेज़ करें – इससे मोशन रेंज बढ़ती है और स्ट्रेच भी अच्छा मिलता है

[{"selector":"#anim-cf2ba462-bb58-4e41-a2ad-e5ab1564dc97","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-93000b65-9f49-41ad-8551-059bda9e9088","keyframes":{"transform":["translate3d(0px, 141.29240%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-62870103-5a76-4208-b2a7-cac1eb0d070f","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5fbaf386-2f4d-4260-bb95-e7b2ca27a790","keyframes":{"transform":["translate3d(0px, 182.55980%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cd64bf5b-9bf3-4146-948c-8eb4c7cee399 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-7.812499744007886%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: istock

यह फिटनेस जानकारी जागरूकता के लिए दी की गई है। किसी भी प्रकार की चोट या स्वास्थ्य समस्या होने पर, पहले कृपया चिकित्सक, फिजियोथैरेपिस्टसे सलाह ले

[{"selector":"#anim-f75c5a26-2315-428f-ad3f-cac1a30e9a7a","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c8805127-4c44-4b79-88f9-405bdc08f1c5","keyframes":{"transform":["translate3d(0px, 130.96926%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7f589b17-986e-4ad8-882b-0ee76e44ffbd","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-83402c16-1667-46ec-9bb4-37f863000f24","keyframes":{"transform":["translate3d(0px, 151.35610%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-72094255-9134-42f9-ac85-fd3083c890e0 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-25%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Image Credit: istock

इन पेड़ों के आस पास न रुके, बारिश में जोखिम भरे Find out More

लोअर Body को मिलेगा परफेक्ट शेप! इन 5 इजी वर्कआउट्स से..

सीधे खड़े होकर पंजों पर उठें और फिर नीचे आएं। यह सबसे बेसिक और असरदार काफ एक्सरसाइज़ है

स्टैंडिंग काफ रेज़

कुर्सी पर बैठकर घुटनों पर वजन रखें और सिर्फ एड़ी उठाएं। इससे मांसपेशी टारगेट होता है

सीटेड काफ रेज़

एक पैर पर खड़े होकर पंजे के सहारे उठें और नीचे आएं – बैलेंस और ताकत दोनों के लिए बढ़िया

सिंगल लेग काफ रेज़

जगह पर हल्के-हल्के उछलें और लैंडिंग पंजों पर करें – यह काफ एंड्योरेंस बढ़ाता है

जंपिंग काफ रेज़

एड़ी को जमीन से ऊपर उठाएं (पंजा नीचे ही रहता है)। यह टिबियलिस एंटीरियर को मजबूत करता है

रिवर्स काफ रेज़

पंजों पर चलें, 20-30 सेकंड तक – यह काफ को सक्रिय और मजबूत करता है

वोकिंग ओन टोज़

हल्के जंप और स्किपिंग से काफ मसल्स में तेजी से टोनिंग आती है

जंप या स्किपिंग

एक प्लेट पर पंजा रखकर काफ रेज़ करें – इससे मोशन रेंज बढ़ती है और स्ट्रेच भी अच्छा मिलता है

रेज़्ड प्लेट काफ रेज़

ध्यान दे