mdkaoru ke.sg jHdhdu lsÍug fndfyda wlue;shs iy th ;rula fjodkdldßhskuq;a Tng Woeik ke.sg we| Wv b|f.ku l, yels jHdhdu lsysmhla my; oelafõfïjd lsÍu uÕska Tfí oji ksfrda.sj yd kejqï j wdrïN l, yelshs

1m,Õáfhlaf.a bßhõj
fï uÕska msgfldkafoa , ;Ügï j, , ndyqfõ yd ll=,a msgqmi udxY fmaYs Yla;su;a fõ

2Planking
Worfha ueo fldgfia udxY fmaYs Yla;su;a fõ

3Push-ups
fï uÕska kuHYs,snj jeä jkjd muKla fkdj fõokdjka j,lajd udxY fmaYs Yla;su;a lr ukd fmkqula isrerg ,nd fohs

4Sit-ups and crunches
fï uÕska isref¾ le,ß oykh fõtfiau msgfldkao Yla;su;a lr , wdrlaId lr  udxY fmaYs ia:dhs lrhs

5Stretches
we| u; l=vd orefjl= ksod isák wdldrhg isàfuka Tfí isref¾ kuHYs,snjg b;d jeo.;a fõfï uÕska fjk;a jHdhdu lrk úg tk fõokd j,lajd .; yels fõ