Yes you can get it done within 4 week
so come lets start
1. Abdominal crunches:
As simple as it seems lie down on floor bend your knees with your hands on back of head and sit up do it 12 repetation in 1 sets after taking 30 sec breaks repeat it one more set2.Reverse crunches:
As shown in picture lie down on floor graps your bed or anything whichever is available and bend your kness and lift it towards your chest. Do it 20 times in 1 set and repet it twice with 30 sec break3.Butt bridging:
Lie down on floor hands appart kness bend to 90 degree and lift your butt towards ceiling Do it for 24 times in 1 set and repeat it twice4.Vertical crunches:
lie down on the floor and reach it to top by lifing both your hands and leg together. Do it for 12 times in 1 set and repeat it twice5.Crunches in a sitiing:
half lying on the floor with the help of your hands,bend your knees and lifit it up towards your chest without aleteraing your position. Do it for 20 repetations in 1 set and repeat it twice6.Superman:
As simple as it seems lie down on floor bend your knees with your hands on back of head and sit up do it 12 repetation in 1 sets after taking 30 sec breaks repeat it one more set2.Reverse crunches:As shown in picture lie down on floor graps your bed or anything whichever is available and bend your kness and lift it towards your chest. Do it 20 times in 1 set and repet it twice with 30 sec break3.Butt bridging:Lie down on floor hands appart kness bend to 90 degree and lift your butt towards ceiling Do it for 24 times in 1 set and repeat it twice4.Vertical crunches:
lie down on the floor and reach it to top by lifing both your hands and leg together. Do it for 12 times in 1 set and repeat it twice5.Crunches in a sitiing:
half lying on the floor with the help of your hands,bend your knees and lifit it up towards your chest without aleteraing your position. Do it for 20 repetations in 1 set and repeat it twice6.Superman:
Get on to your four and lift up opposite hand and opposite leg together .Do its for 12 repetation on each sideDOs and Donts:1.Its best to do early morning around 6-8 am and in evening 7-8 pm2.Before or after the meal gap should be above 30 mins 3. Offcouse dont be foody try to control it and rest of it leave it to exercises4.Its obivous you will get burning sensation in your abdominals ,relax take a few breaths it will subside if it dosent reach us or at your health profesionals5.These exercises are not for person who has low will power to achieve their goals or for peoples having already pain anywhere in body Note:all of those who sucessfully completeld these regime and achieve their goals , meat me on the other side with their rewards
