What are 5 great excercises i can do anywhere to increase my core strength? include how to do them
system
5 mahaan abhyaas kya hai main apni mukhya takat badhaane ke liye kahin bhi kar saktaa hum?unhen shaamil karne ke liye kaise shaamil karen
user
yahaan paanch abhyaas hai jo aap kahin bhi kar sakate hai:

1. takht
takht sabase prasiddh vyaayaam he jo aapke puure kor ko lakshith karata he.ek takht aapke abs or aapke tirchhe ko majboot karne or apni gahari mansapeshiyon ko apni samgr sthirataa or shakti badhaane ke liye apni gahari mansapeshiyon ko kaam karne ke liye ek asaadhaaran tarika he.ek takht karne ke liye, ek puddp sthiti main shuru karen, phir apane haathon ko apane haathon ko chune ke saath apane vajan ko aaraam karne ke liye neeche jaaen taaki aapaki bahen ek ve aakaar bana saken.is sthiti se, apane sidhe asana ko banaae rakhen or apane pet se bachane se bachein.jab tak aap kar sakate hai, sthiti ko pakaden.isse pehle ki aap bern mahasoos karen, yah bahut lanbaa nahin hoga.

2. said plank
ek saamaanya takht ke vikalp ke rup main ek said plank pradarshan karke apane tirchhe par vishesh dhyaan den.ek maanak takht sthiti main hokar shuru karen.iske baad, apane sharir ko ghumaayen taaki aapke sharir kaa ek taraf akaash kaa saamana ho.apane kor ko ek pair ke saath sidhe or apane sharir ko ek sidhi rekha main sakht karen.apane kor ko nichoden or pakshon ko switch karne se pehle yathasambhav lambey samay tak mudra ko pakaden.donon taraf samaan lambaai kii koshish karnaa sunishchit karen taaki aapako mansapeshiyon ke asantulan na mili.

3. reverse crunches
Crunches aapke kor ke liye ek shandaar vyaayaam he, lekin yah bhinnata thodi si degree kathinaayee jodatii he yadi aap maanak crunch ko bahut aasaan paa rahe hai.yah abhyaas vishesh rup se nichle ABS kaam karata he.ek maanak crunch sthiti main shuru karen, apane ghutanon ke bal jhukkar leta hua.apane haathon ko apane kulhon ke bagal main jameen par sapaat rakhen.vyaayaam karne ke liye, apane pelvis or ghutanon ko apane chehre kii ore uthaaen.shuruaati sthiti main lauten or jitani baar aap kar saken doharaaen.

4. spandan kik
kabhi -kabhi nichle abs par kam dhyaan diya ja saktaa he, lekin spandan kik ko sambodhit karne main madad mil sakati he.yah abhyaas sunishchit karata he ki aap kamajori ke ek saamaanya kshetra ko majboot karen.apni bahon ke flats ke saath jameen par flats leten or pair baahar failaaen.yahaan se, apane pairon ko jameen se lagbhag 6 inch dur uthaaen or unhen vahaan pakaden.ek baar jab aap aisa kar lete hai, to daaen or baayen uthaanaa shuru karen.har baar prayek pair ko lagbhag kuch inch uthaaen.acchhee mudra banaae rakhane ke liye sunishchit karen or prayek pair ko agle main jane se pehle aaraam karen.

5. hathiyaar hai sit-aps
har koi sit-ap jaanata he, or jo log apane abs ko kaam karte hai, ve ab tak aasaan ho sakate hai.yah abhyaas aapke abs ko ek hatyara kasarat detaa he jise ve nahin bhuulenge.yah ek sit-ap sthiti main shuru karne ke rup main aasaan he.yahan se, apane haathon ko sidhe akaash tak upar uthaaen, apane haathon ko samtal karen, or akaash tak pahunchen.ab ek sit-ap karen jaisaa ki aap saamaanya rup se karte hai.yah ek maanak sit-ap kii tulana main bahut kathin hone ja rahaa he, isliye sunishchit karen ki adhiktam parinaam praapt karne ke liye aapkaa form sahi he.
assistant
<|system|>
</s>
<|user|>
5 mahaan abhyaas kya hai main apni mukhya takat badhaane ke liye kahin bhi kar saktaa hum?unhen shaamil karne ke liye kaise shaamil karen</s>
<|assistant|>
yahaan paanch abhyaas hai jo aap kahin bhi kar sakate hai:

1. takht
takht sabase prasiddh vyaayaam he jo aapke puure kor ko lakshith karata he.ek takht aapke abs or aapke tirchhe ko majboot karne or apni gahari mansapeshiyon ko apni samgr sthirataa or shakti badhaane ke liye apni gahari mansapeshiyon ko kaam karne ke liye ek asaadhaaran tarika he.ek takht karne ke liye, ek puddp sthiti main shuru karen, phir apane haathon ko apane haathon ko chune ke saath apane vajan ko aaraam karne ke liye neeche jaaen taaki aapaki bahen ek ve aakaar bana saken.is sthiti se, apane sidhe asana ko banaae rakhen or apane pet se bachane se bachein.jab tak aap kar sakate hai, sthiti ko pakaden.isse pehle ki aap bern mahasoos karen, yah bahut lanbaa nahin hoga.

2. said plank
ek saamaanya takht ke vikalp ke rup main ek said plank pradarshan karke apane tirchhe par vishesh dhyaan den.ek maanak takht sthiti main hokar shuru karen.iske baad, apane sharir ko ghumaayen taaki aapke sharir kaa ek taraf akaash kaa saamana ho.apane kor ko ek pair ke saath sidhe or apane sharir ko ek sidhi rekha main sakht karen.apane kor ko nichoden or pakshon ko switch karne se pehle yathasambhav lambey samay tak mudra ko pakaden.donon taraf samaan lambaai kii koshish karnaa sunishchit karen taaki aapako mansapeshiyon ke asantulan na mili.

3. reverse crunches
Crunches aapke kor ke liye ek shandaar vyaayaam he, lekin yah bhinnata thodi si degree kathinaayee jodatii he yadi aap maanak crunch ko bahut aasaan paa rahe hai.yah abhyaas vishesh rup se nichle ABS kaam karata he.ek maanak crunch sthiti main shuru karen, apane ghutanon ke bal jhukkar leta hua.apane haathon ko apane kulhon ke bagal main jameen par sapaat rakhen.vyaayaam karne ke liye, apane pelvis or ghutanon ko apane chehre kii ore uthaaen.shuruaati sthiti main lauten or jitani baar aap kar saken doharaaen.

4. spandan kik
kabhi -kabhi nichle abs par kam dhyaan diya ja saktaa he, lekin spandan kik ko sambodhit karne main madad mil sakati he.yah abhyaas sunishchit karata he ki aap kamajori ke ek saamaanya kshetra ko majboot karen.apni bahon ke flats ke saath jameen par flats leten or pair baahar failaaen.yahaan se, apane pairon ko jameen se lagbhag 6 inch dur uthaaen or unhen vahaan pakaden.ek baar jab aap aisa kar lete hai, to daaen or baayen uthaanaa shuru karen.har baar prayek pair ko lagbhag kuch inch uthaaen.acchhee mudra banaae rakhane ke liye sunishchit karen or prayek pair ko agle main jane se pehle aaraam karen.

5. hathiyaar hai sit-aps
har koi sit-ap jaanata he, or jo log apane abs ko kaam karte hai, ve ab tak aasaan ho sakate hai.yah abhyaas aapke abs ko ek hatyara kasarat detaa he jise ve nahin bhuulenge.yah ek sit-ap sthiti main shuru karne ke rup main aasaan he.yahan se, apane haathon ko sidhe akaash tak upar uthaaen, apane haathon ko samtal karen, or akaash tak pahunchen.ab ek sit-ap karen jaisaa ki aap saamaanya rup se karte hai.yah ek maanak sit-ap kii tulana main bahut kathin hone ja rahaa he, isliye sunishchit karen ki adhiktam parinaam praapt karne ke liye aapkaa form sahi he.</s>
