Day 6 – Upper Body Toning & Arm Fat Reduction Workout | Girl’s 30 Day Weight Loss Challenge
Aaj ka session specially upper body toning, arm fat reduction, shoulder strength, aur posture correction ke liye design kiya gaya hai. Bahut si girls ko arms, back aur underarm area mein extra fat hota hai—jo mostly low activity aur poor posture ki wajah se hota hai.
Day 6 ka workout simple, effective aur beginner-friendly hai. Aapko sirf 20–25 minutes dene honge. Aaj ke exercises se:
Arm fat reduce hoga.
Shoulders toned honge.
Back posture improve hoga.
Calories burn hongi.
Overall body tight & lean hogi.
Chaliye Day 6 ka complete plan start karte hain!
🌸 Day 6: Warm-Up (3 Minutes)
Warm-up se muscles active hote hain aur injury ka risk kam hota hai.
1. Shoulder Rolls – 30 Seconds
Circular motion se stiffness release hoti hai.
2. Arm Circles – 45 Seconds
Forward (20 sec) + Backward (25 sec). Isse arms aur shoulders dono activate honge.
3. Chest Open & Close – 45 Seconds
Hands ko wide open aur close karein. Chest, shoulders aur arms warm up ho jate hain.
💪 Day 6: Main Workout (15–17 Minutes)
1. Arm Pulses – 1 Minute
Arms ko side me extend karke small up & down pulses karein.
Benefit: Tone arms, remove jiggle, shoulder shaping.
2. Wall Push-Ups – 45 Seconds
Girls ke liye perfect beginner chest + arm toning exercise. Standing position me wall ko push karein.
Benefit: Arms, chest, and underarm fat reduction.
3. Tricep Dips (Chair) – 40 Seconds
Chair ka support lekar dips karein.
Benefit: Back arm fat (jisme sabse zyada extra fat hota hai) kam hota hai.
4. Knee Push-Ups – 45 Seconds
Agar normal push-up mushkil lage toh knees par support lein.
Benefit: Arms, chest, shoulder fat burn + strength increase.
5. Punches (Air Boxing) – 1 Minute
Left–right punches with energy.
Benefit: Fast fat burn, arms tightening, calories burn.
6. Plank Shoulder Tap – 45 Seconds
Plank position me rehkar alternate shoulders tap karein.
Benefit: Arms + core + shoulders ek saath tone hote hain.
7. Bicep Curls (No Equipment Version) – 1 Minute
Water bottles ko dumbbells ki tarah use karein.
Benefit: Bicep muscles strong & shaped.
8. Arm Scissors – 45 Seconds
Arms ko cross karte hue open-close movement.
Benefit: Underarm fat & chest side fat control.
9. Cobra Stretch – 40 Seconds
Back stretch se spine aur arms relax honge.
10. Child’s Pose – 40 Seconds
Cool down + back and shoulder relaxation.
🥗 Day 6 Light Diet Plan (Simple & Effective)
🍋 Morning (Empty Stomach)
Warm lemon water OR
Jeera water
Benefit: Boosts metabolism, reduces bloating.
🍽️ Breakfast (Healthy & Light)
Oats + Milk OR
2 Boiled eggs + Fruit OR
Poha / Upma
Why: Protein + fiber = longer full feeling + fewer cravings.
🥤 Mid-Morning Snack
Coconut water
1 Fruit (Apple/Papaya)
🍛 Lunch (Clean Eating)
1 Roti + Sabzi
Dal OR Paneer
Salad
Avoid: Too much rice, oily food.
☕ Evening Snack
Green tea
Roasted chana / Fox nuts (Makhana)
🍲 Dinner (Very Light)
Soup (Vegetable / Tomato / Mushroom) OR
Stir fry veggies OR
1 Small roti + Sabzi
Note: Cut carbs at night for faster fat loss.
💡 Extra Tips for Day 6
Aaj arms ka workout hai, isliye water intake badhaayein (2.5–3 L).
Sugary drinks completely avoid karein.
Zyada soreness ho toh aaj raat ko warm water bath le sakti hain.
Mobile use karte waqt jhukna avoid karein—shoulder fat waha se badhta hai.
Dinner hamesha 8 PM se pehle karne ki koshish karein.
⭐ Day 6 Summary
✅ 3 Min warm-up
✅ 15–17 Min upper body workout
✅ Light, clean eating
✅ Posture correction + Hydration
✅ Focus: Arms, shoulders & underarm fat reduction
Agar aap 30 Days tak is routine ko follow karti hain toh guaranteed noticeable fat loss hoga — specially arms, belly, thighs, and face fat.
