Proper diet for abs

What are the best exercises to build abs? | How to make abs in 30 days?

If your belly is out, then you must have wished that I too had abs, I could also wear a fitted shirt. If a fit person goes in front of you, then you must also think that I wish I was fit like him.
 Making abs is not easy, but if you try well then it is not difficult either. So if you think you can try your best, then this article can help you to get abs in few days.
If this question is also coming in your mind, what are the best exercises to make abs? How to make abs in 30 days? Then don't worry because this is what we are going to see next.

content table

 1. Which is the best exercise to make abs?
2. Which exercise should be done for lower abs?
3. How to make abs in 30 days?

1. Which is the best exercise to make abs?

1.1 Hanging knee raise

                                            

      As you sit on the chair, hang on the hanging bar in the same pose. And in the same pose, the legs have to be taken up and down. You can do this exercise for 5 sets of 10-10.

        Now in the same pose, hanging on the hanging bar, keep your knees close to your chest. Keep the knees on the chest for 30 seconds. In this way you can do 5 sets of 10-10.
        Now hanging on the hanging bar in the same pose, move your knees like a car wiper. You have to do 10 sets of this by moving your knees slowly here and there for 10 such times.

1.2 plank

                                                      

Step-1: Keep your hands on the floor in a straight line with your shoulders, stay in the same pose as you do push ups. Now bend your hand from the elbow and stay in that pose with the help of a kafni.

Step-2: You have to stay in the same pose for as long as you can.
Planks / planks Q : D If your back hurts by sitting in the office chair all day, then this exercise can give you relief from back pain. This exercise develops isometric strength in your muscles. With which you can stand or sit for a long time.

1.3 crunch / crunch

                                          

Step 1: Lie on your back on the floor.
Step-2: Keeping your hands behind your head, bend one shoulder to the other side.
Step-3: Now keeping your shoulders straight, in the same pose, move your head towards your knees.
Step-4: Now try to touch your head with your knees.
Step-5: Now remain in this pose for as long as you can. You have to keep doing this for 10 minutes.

1.4 leg lift

                                            

Step 1: Lie on your back on the floor.

Step 2: Now lift your legs up and take them at a 90-degree angle.
Step-3: Now keeping the legs together again slowly take them to the floor. You have to do this work 10 to 12 times

1.5 Modified side plank / Modified side plank

                                           

Step 1: Lie on your right side on the floor.
Step-2: Place the legs directly on top of each other.
Step-3: Keeping your right hand at a 90-degree angle while raising your body.
Step-4: Keep your knee and hip on the floor.
Step 5: Now lift your hips off the floor.
Step-6: In the same way, keep your hips up and down.

1.6 Bicycle Crunches

                                

Step-1: Lie on your back and bend your knees to bring your legs at a 90-degree angle.
Step 2: Place your hands behind your head.
Step-3: While lifting one shoulder to the other side, try to touch the elbow on the side of the shoulder with the knee.
Step-4: Now again lie back in the same pose.
Step-5: Now while turning your other shoulder to the other side, try to touch the elbow on the side of the shoulder with the knee.
Step-6: You have to repeat these steps again and again.

2. Which exercise should be done for lower abs?

2.1 mountain climbers

                               

To do this exercise, you have to come in the pose of push ups, now bring one of your knees towards the chest. Now take that par again in place. After that bring your other knee to the chest, now take that leg back in its place again. This work has to be repeated over and over again.
This exercise helps to increase your heart rate.

2.2 Lying leg raises / leg lift

                                    

This exercise strengthens your lower abdomen.

The details of this exercise are given above.

2.3 Crunches

                                          

Information about this exercise is given above.

3. How to make abs in 30 days?

Look seriously, everyone will try to be helpful, too afraid to give you a dose of reality, but for 99% of people, that's a folly.
It is possible, but very unlikely that you will actually do it, and most Internet programs with such claims are BS.

Joe B.S. are not. are incredibly tough, usually require you to be fairly lean already, require very restrictive eating (which most people just can't do) and look that way for 1-3 days beyond unstable. It's mostly actually losing a bunch of water weight in that time, which you'll inevitably put back on, this 'if