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7-Minute Abs Workouts You Can Do At Home

7-Minute Abs workouts are challenging, but they’re perfect for those with limited time or access to a gym. This program will help you tone your midsection and give you a defined core in just 7 minutes



This article aims to be the ultimate guide for anybody who wants to get a ripped six-pack. The focus is on individuals who want to work out at home, not at a gym, and are looking for a simple workout routine they can do in as little as 7 minutes.

As the title suggests, this article will present you with seven different exercises which will help you get your abs on fire. The super combo of core-strengthening moves and cardio, this routine is designed to “attack” your abs/obliques as well as the other muscles in your body such as the back, pelvis and shoulders. The more you do it, the better you will be at it, and the more muscle you will build.

Why do you need a 7-minute abs workout and is it effective?

This seven minutes workout routine is good for days with a tight schedule If you have a busy schedule and little time, this quick routine of seven minutes can help you get to your daily workout goals. The effectiveness of this routine is very high since it engages your entire core and recruits other muscles.

7 Ab Exercises You Can Do At Home in 7-Minutes

1. Plank: 45-120

Planks are a great way to get your abs on fire. Rolling out planks is the best because it strengthens your entire abdominal region, including the transverse muscles which run vertically along the sides of your core and help with stability.

Start by placing your elbows and forearms on the floor, and stretch out your legs to plant toes on the floor. Keep your back straight and glute firm while engaging the core. Remain in the posture for 45-120 minutes.


2. Side plank: 45-60 seconds on each side.

Side planks are a great way to work your obliques and feel the burn in your core. Start by lying on your side and lifting yourself with one arm for about 45-60 seconds before switching sides.

3. Single leg balance: 60-120 seconds per side, or 2 rounds of 60 seconds per leg

Balance is an important component of fitness. Standing on one leg for 60-120 seconds will challenge your balance in a fun, new way! It will also activate your core muscles. It’s very important to practice both sides of your body, so try standing on your right leg for 60 seconds and then switch to the left.

4. Bicycle kicks for 45-60 seconds.

Bicycle kicks are a great way to get in shape and stay in shape. These exercises will make your stomach stronger by engaging the abdominal muscles. Start by lying on your back, bending your knees, and lifting your feet off the floor. Raise both arms over your head and then extend them straight out in front of you so that they’re parallel with the ground.

Swing one leg up to a 45-degree angle and then extend your other leg out to the side. Keep your abs tight as you bend your back knee and bring it to the ground. Repeat on the opposite side.

5. Sit-up with legs extended: 15-20 reps

The sit-up with legs extended is one of the best core exercises. It strengthens the lower back, abdominal muscles and the muscles on either side of your spine. It will also help improve your balance, coordination and stability.


To do sit-ups, you will need a flat, solid surface, such as a mat or the ground. Lie on your back with your legs extended and the soles of your feet flat on the ground. Make sure that you can keep both shoulders off the ground at all times.

6. Leg raise to left: 10-12 reps.

The leg raise to left is a popular exercise that targets the lower abs. It’s often performed in sets of 10-12 reps with a 30-second break in between. To do the left leg raise, sit on the ground with your left leg resting on the ground.

Place both hands over your right thigh, just below the knee joint. Exhale, and raise your left leg off the ground into a straight line, while tightening your abs and glutes as if you were bracing for impact. Pause at the top of this movement and then slowly lower back.

7. Leg raise to right: 30 seconds.

The leg raise to the right is a simple and effective exercise for the core. It strengthens the muscles in your lower back and improves your balance. To do this exercise, do the opposite of the leg raise to the left given above.

The workout

You now have the seven exercises above, and how do you put them in seven minutes? Keep the number of reps and sets specified on each exercise as it is and make sure to have at least 20-30 seconds of rest between sets. The whole routine should take at least 7-10 minutes to complete. Do your best to stretch before and after a workout to increase your range of motion.


Bottom line

In conclusion, Seven minutes of ab exercise is enough to squeeze the stubborn fats lurking around your waistline. Follow the tips and the workout provided above to tighten up your abdominals.

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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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