HALKU_LOWER

1️⃣ Diet sabse important
Junk food, cold drink, zyada sugar band karo
Roti/rice normal quantity me lo
Protein badhao: daal, anda, paneer, chana
Pani 2.5–3 liter daily
2️⃣ Roz ye exercises karo (15–20 min)
Plank – 30–60 sec × 3
Crunches – 15 × 3 set
Leg raises – 12–15 × 3 set
Mountain climbers – 20–30 sec × 3
3️⃣ Cardio
Skipping ya running 10–15 min
Ya fast walking 20 min

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