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15 Minutes Core Workout At Home|Download PDF



15 Minutes Core Workout At Home

This 15 minutes core workout is designed to challenge your abdominal strength and endurance. You can also grab a copy after going through it.

Workout Description

Building abs has never been easy for some folks. Others have even given up on having six, eight or ten packs because they think it is not possible in their situation (level of damage).

If you can exercise, you can do many things with your body including having a nice flat abdomen. That won’t come easily. You have to pay a price. In exchange is sweat.

There are many abs exercises you can do to trim your midsection down, no matter how your situation is. Here, having a workout plan that is designed to engage the entire core is golden. Just like any other part of the body, the abs need to receive some necessary amount of resistance to rev up your metabolism.

Making your workout challenging will help accelerate hypertrophy. Meaning, you have to know how to exercise correctly to be able to achieve your goal.


This 15 minutes core workout will help you to kill your abs day with excitement. The good news is that you don’t have to go to the gym before you can do these exercises. You can have a full-section routine while watching your television.

Why Do I believe in this workout so much?

Focusing on all the key areas as well as performance makes an ab workout beneficial. There will be five exercises in total in this workout. The first one works your upper abs, which are involved in bending forward. The next exercise will target the lower abs and encourage raising of the legs. To assist you bend to the side and twist, we’ll do something for the obliques after that.

Stabilization and balance follow. This is frequently overlooked during ab exercises, but not us. That is why we are also including a plank.

Not to mention, most athletes and fitness enthusiasts aim to reduce their waistlines. So to aid with that, we’ll wrap up with an antiquated movement. These various actions from our website will guide you.

15 Minutes Core Workout At Home

Sit Up2-315None
Leg Raises2-315None
Side Plank2-315 eachNone
Plank to Hip Raise2-315 eachNone
Stomach Vacuum2-3530 sec

Sit up

The classic ab workout is the sit-up. They have been used by the American military for many years to assess cadets’ endurance and core strength. Usually done with hands folded over the chest, you can increase the difficulty by doing them with your hands behind your back.


The technique is to lie on your back on the ground. Your feet can be secured to the ground by placing weights over them. Put your feet firmly on the ground while keeping your knees bent. Six to a foot should separate your feet from your butt.

Your hands should be behind your head. Exhale, engage your abs, and sit up. Then unwind and reposition yourself on the ground. Attempt three sets of 10 repetitions.

Leg Raises

credit: focusfit. A man doing leg raises

Your abdominal and hip flexors are worked out with lying leg lifts. By slightly bending your knees, you can make the workout simpler, and you can add ankle weights to make it harder.

Put your hands at your sides and lie down with your back to the ground. Lift your legs until they are straight up, keeping your legs straight. Once more, control and lower your legs.

Side Plank

Your entire core and obliques will benefit from side planks. Deep contractions in your oblique muscle and hip are also strengthened by side planks, in addition to your shoulder and arm strength. The side plank is a fantastic new isometric core strength workout that you can learn to do.


With your right hand below your right shoulder and your feet stacked, start out seated sideways on the floor.

Keep your abs tight and your feet stacked as you raise your body into a side plank position with long legs. Hold for the chosen length of time. On the opposite side, repeat.

Side Plank To Hip Raise

The side plank with hip raises works the obliques while enhancing core strength and endurance. This workout targets the deep abdominal muscles and aids in waistline tightening and reduction.

Start in a side plank position with your body in a straight line and your shoulder over your elbow.

Without letting your hip touch the floor, lower it, then raise it back up to the side plank position. Change position by switching sides.


Stomach Vacuum

You can do the stomach vacuum exercise every day to help reduce your waistline and make your entire midsection tighter. It controls the transverse abdominis, sometimes referred to as the “Six Pack,” which is a muscle behind the rectus abdominis.

We aim to develop this muscle to help pull your internal organs in to offer you a smaller waistline and a better-looking Abs set, as well as to boost postural strength!

Begin by placing your hands, toes, and knees directly on the ground.
Make sure your back is straight and your implants are positioned directly behind each shoulder.

Pull your stomach in as high as you can while exhaling all the air in your system. Try squeezing the stomach a few times to make it a little more forceful, but make sure not to breathe in. Reset your breathing rhythm by taking slow, deep breaths.

Summing Up

We will be posting a lot of abs workouts on our website so you can come back later to spice your routine.

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How To Bench Press: The Ultimate Guide To Proper Form.

The bench press is one of the most powerful compound exercises but is dangerous when done incorrectly.



Few exercises are more popular within the gym than the bench press. This movement is often seen as a benchmark for overall strength and, when performed correctly, can be an excellent way to target the chest, shoulders, and triceps.

However, as with any other exercise, there are proper techniques that should be followed to reduce the risk of injury and maximize results. The bench press has many variants, most of which are similar in structure and execution.

The two most common are the decline bench press and the incline bench press. In this article, we will explore how to bench press in the correct form. Sounds exciting huh!

What is the bench press?

The bench press is a weightlifting exercise that primarily targets the pectorals, or chest muscles. It is one of the three powerlifting exercises, along with the squat and deadlift. To perform the bench press, you must first lie down on your back on a weight bench, then press a weight upwards with your arms until your elbows are fully extended.

How to set up and do the bench press

It can be tricky to set up correctly to ensure you are getting the most out of the exercise. Here is a step-by-step guide on how to set up the bench press and its correct execution.


1. Lie down on the bench and place your feet flat on the ground.

2. Position your hands slightly wider than shoulder-width apart on the barbell.

3. Lift the barbell off the rack and hold it above your chest with your arms straight.

4. Lower the barbell to your chest by bending your elbows.

5. Push the barbell back to the starting position by extending your elbows.


The upward motion of the bench press

The upward motion of the bench press is the most important part of the lift, as this is when the weight is moved from the chest to the shoulders. It forcefully push the weight from your chest till your arms are straight while squeezing every muscle involve . Focusing on this motion will help you to lift more weight and improve your strength.

The upward motion of the bench press

The downward motion of the bench press should be slow and controlled. You should use your chest muscles to push the weight down, and stop when your elbows reach 90 degrees. Do not let the weight fall on your chest, as this can lead to injuries.

Common mistakes and how to fix them

like any other exercise, there are a few things you can do to make sure you’re getting the most out of your bench press and avoiding common mistakes.

Here are four of the most common mistakes people make when doing the bench press:

1. Using too much weight.

This can lead to bad form and put unnecessary stress on your joints. Start with a weight that you can


2. Not using a spotter.

Not using a spotter when doing bench press can lead to serious injury. This is because when you are lifting a weight that is too heavy for you and you cannot complete the lift, the weight will likely fall on your chest, which can cause rib and sternum fractures, or even a heart attack.

A spotter will help to keep the weight under control if you are unable to complete the lift, and will also help to ensure that you are using the correct form when lifting. If you do not have a spotter, it is best to use a weight that is lighter than what you are capable

3. Arching your back.

Many people think that arching their back when doing bench press will make them lift more weight. However, this is not the case. Arching your back can lead to injuries. When you arch your back, you are putting unnecessary stress on your spine. This can cause back pain and even lead to serious injuries.

Instead of arching your back, try to keep your spine in a neutral position. This will help you lift more weight and also prevent injuries.

4. Not keeping your elbows in.

Many people make the mistake of not keeping their elbows in when doing bench presses, which can lead to several problems. First, it can cause the weights to move inward and crush your chest. Second, it can cause the bar to travel in an arc rather than straight up, which puts more stress on your shoulder joints.


To keep your elbows in, think about pushing them toward your navel as you lower the weight. This will help keep the weight moving in a straight line and minimize the strain on your joints.

Bench press variations

There are many bench press variations that can be used to target different areas of the chest and to provide a new challenge.

Decline Bench Press

One variation is the decline bench press, which targets the lower part of the chest. This can be done by lying on the bench with your feet on the floor, and then lowering the weight until your elbows touch your sides.

Incline Bench press

Another variation is the incline bench press, which targets the upper part of the chest. This can be done

Benefits of bench pressing

Bench pressing is one of the best exercises you can do to improve your overall strength and fitness. It works a large number of muscles in your body, including your chest, shoulders, and triceps.


Bench pressing can also help you lose weight. When you bench press, you are working your entire body, so you burn more calories than you would if you were only doing cardio. And because bench pressing increases your strength, you’ll be able to lift heavier weights and burn even more calories.


Now you can feel confident when performing bench press because you know how to execute the movement correctly. Explore the blog for more exercise and workout guides.

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What a beginner should do in the gym.




Technique is key to lifting weights effectively. To get the most out of your weight training regimen, abide by these dos and don’ts.

What do I put on and take with me.

You don’t have to dress in the most up-to-date fitness attire or sneakers to the gym; just make sure your clothes are functional for working out, and unless you’re returning home right after, don’t forget a change of clothes.

The following is a list of necessary gym backpack items:

  • Gym-appropriate training gear .
  • Sweat towel .
  • Gym shoes (sturdy trainers work best; avoid weak canvas shoes)
  • Water bottle .
  • Post-workout snack.

Guidelines for weightlifting

Do the following when lifting weights:

1.Maintain proper hygiene.

2.Observe others’ privacy



4.Set a sensible weight limit when lifting.


6.Lift the recommended amount of weight.

7.Make sure to vary your workouts.

8.Plan your week’s workouts and when you can get to the gym.


9.Bring a friend or meet new ones, and pledge to attend as a group.

10.Familiarize yourself with good gym etiquette.

11.Don’t drop weights.

By acknowledging that you can learn anything and benefit from it, you are already one step ahead if you are reading this.

Here’s an added piece of advice. A solid understanding of nutrition is important if you want to reduce weight.

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How to do inclined bench press for a proper form

How to get the most out of an inclined bench press




If you have made it this far then you deserve to know how to do inclined bench press movements. This will help you clear any doubt as to whether you are doing it correctly or not.

Besides, it is golden to know the exercise you are doing and do it correctly. If you missed the ‘How To Do Flat Bench press’, you can check it out to get the insight.

What is the incline bench press?

This is a variation of regular bench presses. Very effective exercise for the chest muscle group, and it is recommended for individuals who want to target the upper portion (the clavicular head) of the chest muscle group.

The clavicular part is the smaller, upper portion, which originates from the first half of your clavicle. This is what we usually mean by upper chest”. StrengthLog

Your triceps and shoulders are indirectly worked on to give you that amazing physique.

3. Why is the incline bench press important?

The inclined bench press not only adds mass muscle to your upper chest but also helps you build upper body strength. Because it is a compound strength training exercise, it is effective when you want to lose weight and build muscle.

Different muscles are targeted when executing the movements of the inclined bench press. This helps to increase hypertrophy to accelerate muscle gain.


How to do the incline bench press effectively

Using an incline bench, lie back and place your hands just wider than shoulder-width apart. Feet flat on the floor. The bench should be at a 45-degree angle.

Completing the movement: Slowly lower the weight and touch slightly below your collarbone. Inhale on the way down. Without a pause at the bottom
exhale and force the weight to the starting position. You should feel your chest muscles flexing.

The incline bench press: Tips and tricks

Add to your chest workout routine. If you have excluded this exercise from your chest workout, you now know the reason why you should be doing it regularly.

Avoid injury by learning the proper technique. Your goals may be curtailed if you hurt yourself. Therefore go by the information given and make sure to do it the right way.

Don’t lift more than you can. The quickest and smartest thing to do as a newbie to a gym is to know how many weights you can lift in each exercise. Mostly, you will see the weight on the plates. Take note of how much you can lift.


To wrap things up

If you have followed the instructions given, I am sure you have had a successful execution of the inclined bench press. We have more on all of the exercises you have in your workout plan. Come back for more and leave your comment after the experience.

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