Day 13 Full Body Stretching Workout for Girls | 30 Day Challenge
🔥 Day 13 Workout Focus
Aaj ka din Active Recovery ke liye hai. Pichle 12 dinon ki mehnat ke baad, aaj hum body ko relax karenge. Stretching karne se muscle soreness (dard) kam hota hai aur flexibility badhti hai, jo agle dinon ke heavy workouts ke liye zaruri hai.
⏱️ Workout Details
Total Time: 15–20 Minutes
Equipment: No equipment (Yoga mat optional)
Level: Very Easy / Beginner
🧘♀️ Full Body Stretching Routine
1. Neck & Shoulder Stretch
Time: 30 seconds
Benefit: Gardan aur kandhon ka tension khatam karta hai.
2. Standing Side Stretch
Time: 20 seconds each side
Benefit: Side belly aur back ko stretch karta hai.
3. Forward Bend (Hamstring Stretch)
Time: 30 seconds
Benefit: Leg muscles aur lower back ko relax karta hai.
4. Butterfly Stretch
Time: 1 minute
Benefit: Hips aur inner thighs ki flexibility badhata hai.
5. Cobra Stretch (Bhujangasana)
Time: 30 seconds
Benefit: Belly muscles ko stretch karta hai aur posture sudharta hai.
6. Child’s Pose (Balasana)
Time: 1 minute
Benefit: Full body relaxation aur stress relief.
7. Deep Breathing
Time: 2 minutes
Benefit: Mind aur body ko refresh karta hai.
🥗 Diet Tips for Recovery Day
Hydration: Din bhar mein kam se kam 3-4 litre paani piyein.
Light Food: Aaj halka khana khayein jaise Khichdi, Dal, ya Salad.
No Sugar: Recovery day par meetha avoid karein.
Green Tea: Metabolism boost karne ke liye ek cup green tea zarur piyein.
🌟 Benefits of Day 13 Workout
✔ Muscles ka dard kam hota hai.
✔ Body ki flexibility improve hoti hai.
✔ Agle din ke liye energy milti hai.
✔ Stress aur thakaon dur hoti hai.
⚠️ Important Tips for Girls
Har stretch ko dheere-dheere karein, jhatka na marein.
Stretch karte waqt saans (breathing) normal rakhein.
Agar kisi hisse mein zyada dard ho, toh wahan stretch na karein.
👉 Next: Day 14 – Full Body Fat Burner Workout (High Intensity)
