Core training ko log “abs” ke naam pe sirf sit-ups/crunches tak limit kar dete hain. Problem? Sit-ups zyada karne se lower back stress ho sakta hai aur core strength balanced develop nahi hoti. Core ka real job hai: spine ko stable rakhna, posture support, aur lifting me protection.
Most common mistakes:
- Sirf crunches, no anti-rotation work
- Form wrong: neck pulling, fast reps
- Belly fat ke upar “abs” dikhane ke liye 1000 reps (fat loss diet se aata hai)
Better core routine (10–12 min, 3x/week):
- Plank: 3×30–45 sec
- Dead bug: 3×10/side
- Side plank: 2×30 sec/side
- Pallof press (band): 3×12/side
- Hanging knee raises (optional): 3×8–10
Is routine ka benefit yeh hai ki aapka core 360-degree strong banega—front, sides, deep stabilizers. Gym me squats, deadlifts, overhead press me bhi improvement feel hoga.
Abs visibility ka rule simple: core training + calorie control + daily movement. Core workout body ko shape aur strength deta hai, par “cut” diet se aata hai. Dono ko combine karoge to results fast aur clean aayenge.