15-Munite No-Equipment Home Core Workout to Do at Home

 

Workout programming is especially designed for those who are trying to improve their general fitness and those people who are food lovers. Therefore they can eat anything they want but just 30 minutes doing some basic workout routine written in this post are the best thing for those people. The specialty of this workout routine is this routine can follow everyone(men's) like any athletes, footballers, cricketers, any kind of sportsperson or those people in the different sectors or police those have time issues they can do this anywhere to follow the simple routine below.

Before we start the workout we have to know some basic information about our abdominal parts or sections. The human abdominal workout is considered in three parts they are:

1. First, we have to train our upper & middle portion

2. Second is the lower abdominal

3. The third is the oblique’s or sides of our belly

 

Read: How Many carbohydrates should we take to lose weight

Read: Importance of protein and how much protein do you need every day?

 

1. General Plank

The general plank is an isometric exercise that you can do anywhere. Plank is an easy bodyweight exercise. You have to maintain a hold position on your arms.  

The Plank

Plank is the most common exercise for building overall body strength. But most people assumed it as a core exercise. It is a wrong perception among people. 

Yes, plank obviously builds your core muscle but it actually tightens your core. It is a simple bodyweight workout, with no equipment needed.

First, make a normal push-up position then bend your forearm and hold this position at least for a minute.   

That's it, guys. If you do not understand this please watch the video below 

Repetition:

You have to do just 1 minute or above

And preferable sets will be 1 - 5

 

2. Crunches

The crunch is one of the most popular abdominal exercises. It involves the entire abs, but primarily it works the rectus abdominal muscle and also works the obliques. 

It allows both building six-pack abs and tightening the belly.

 

How To

In a crunch, unlike a sit-up, the lower back stays on the floor. This is said to eliminate any involvement by the hip flexors and make the crunch an effective isolation exercise for the abdominal.

 

Repetition:

You have to do just 3 - 4 sets

And preferable repetition each sets 15 - 20

 

3. Flutter kicks

Flutter kicks are a four-count exercise. The starting position is lying flat on the back with the feet and head approximately 6 inches (15 cm) off the ground. Hands are under the buttocks to support the lower back. 

Count one: raise the left leg to a 45-degree angle, keeping the right leg stationary.

 

The Flutter kick

It's actually one of my favorite exercises because of less effort and more results. The best exercise for the lower abdomen.

 

Repetition:

You have done this for 3 - 4 sets

Each sets 45 seconds - 1 minute

 

 

4. Sit-ups

The sit-up (or curl-up) is an abdominal endurance training exercise to strengthen, tighten, and tone the abdominal muscles. 

It is similar to a crunch (crunches target the rectus abdominal and also works the biceps and external and internal oblique’s), but sit-ups have a fuller range of motion and condition additional muscles.

 

The Sit-ups

It begins with lying with the back on the floor, typically with the arms across the chest or hands behind the head and the knees bent in an attempt to reduce stress on the back muscles and spine, and then elevating both the upper and lower vertebrae from the floor until everything superior to the buttocks is not touching the ground. Some argue that situps can be dangerous due to high compressive lumbar load and maybe replaced with the crunch in exercise programs.

Strength exercises such as sit-ups and push-ups do not cause the spot reduction of fat. Gaining a "six-pack" requires both abdominal muscle hypertrophy training and fat loss over the abdomen—which can only be done by losing fat from the body as a whole.

 

Variation

The movement can be made easier by placing the arms further down away from the head. Typical variations to this include crossing the arms to place the palms on the front of the shoulders and extending the arms down to the sides with palms on the floor. The 'arms on shoulders' variation are also used to make the incline sit-up easier.

More intense movement is achieved by doing weighted sit-ups, incline sit-ups with arms behind the neck, and even harder by doing the weighted incline sit-up

 

Repetition:

You have to do just 3 - 4 sets

And preferable repetition each sets 15 - 20

 

 

5. Scissors

Scissors is an abdominal exercise that strengthens the transverse abdominals, helping flatten your belly and strengthen your entire core. Scissors are not only a core strength move, but it is also a great stretch for your hamstrings and your lower back.

When you perform the Scissors, be sure not to move so fast that you rely on momentum or risk hurting your lower back. Move slow and controlled, only lowering your legs as much as you feel stable. 

In addition, lift the leg up as long and straight as you can. However, if you have tight hamstrings be sure to bend your knees slightly.

 

Here are the steps to performing Scissors:

1) Start lying on back with arms next to side and legs pointed straight into the air above hips. Press low back into the mat so the abs are tight.

2) Lower right leg a few inches from the mat. As you raise the right leg up begin lowering the left leg the same way. Continue switching right and left for the desired number of reps.

Targets: hamstrings, core

 

The Scissors

 

Repetition:

You have done this for 3 - 4 sets

Each sets 45 seconds - 1 minute

 

6. Hip Bridge

 

Step 1

Start Position: Lie supine (on your back) on an exercise mat or the floor in a bent-knee position with your feet flat on the floor. 

Place your feet hip-width apart with the toes facing away from you. Gently contract your abdominal muscles to flatten your low back into the floor. Attempt to maintain this gentle muscle contraction throughout the exercise

 

Step 2

Upward Phase: Gently exhale while holding your abdominal contraction and press your hips upwards off the floor into extension by contracting your glutes (butt muscles). At the same time press your heels into the floor for more stability. 

Avoid pushing your hips too high as this generally increases the amount of hyperextension (arching) in your low back. Maintaining your abdominal contraction helps avoid excessive arching in your low back. 

 

Step 3

Lower Phase: Inhale and slowly lower yourself back towards your starting position.

 

Step 4

Progression: Gradually progress this exercise by starting with both feet together and extending one leg while in the raised position.

Avoid arching your lower back as your press your hips upward which normally occurs if you attempt to push your hips as high as possible. This can be achieved by contracting your abdominal muscles prior to lifting and keeping them engaged throughout the lift

 

Repetition:

You have to do just 2 sets

And preferable repetition each sets 15 - 20

 

 

7. Side plank (both sides)

Step-by-Step Instructions

1. Lie on your right side, legs extended, and stacked from hip to feet. The elbow of your right arm is directly under your shoulder. Ensure your head is directly in line with your spine. Your left arm can be aligned along the left side of your body.

2. Engage your abdominal muscles, drawing your navel toward your spine.

3. Lift your hips and knees from the mat while exhaling. Your torso is straight in line with no sagging or bending. Hold the position.

4. After several breaths, inhale and return to the starting position. The goal should be to hold for 60 seconds. Change sides and repeat.

 

The side plank dips

If you can do this very good otherwise, you can do this in the below format

The side plank hold

Targets: Arms, back, core

 

Repetition:

You have to do just 30 - 45 seconds each side

And preferable sets will be 1 - 2

And remember guys you should maintain a proper healthy low crab high protein diet. If you can maintain it then definitely you got the results within one month. And drink lots of water.

 

The Bottom Line:

 

15-Minute No-Equipment Home Core Workout to Do at Home, hope you enjoy the post. If you have any doubts please comment below.

And guys if this post is helpful for please share it with your friends or give feedback.

How To Do a Perfect Push Up Beginners Guide - Best Chest Workout

 How To Do a Perfect Push Up Beginners Guide - Best Chest Workout, According to a study of the University of Hampshire, a man or woman who can do push-ups every day can get a more disease-free healthy life compared to an ordinary man.

But according to our busy lifestyle nowadays people can't manage enough time to go to the gym, every day but one who can want to stay fit and healthy can manage only 30 minutes from his /her whole day. So guys in this article I will tell how anyone can do a perfect push-up and build attractive physic at home or at the gym.

Make perfect push-ups we haven't need any gadgets or instruments. we just need our hands a towel and a water bottle.  

Push Up Beginners:

We all know that the beginning was the toughest part of the journey. If we can do a good start at the beginning. 

As a beginning of push-up, we can start this with our hands and knees on the floor. Because if you can do push-ups after a long time or you never do push-ups before you have to start like the picture below.

First of all, we have to bend our knees to the floor and put our hands on the floor. And down side your chest in the floor direction. Then try to go downside first and move back to your first position. And continue this process minimum of 10 times repetition for each set and the ideal sets will be 3-5 for the beginners level.

How to Do a Perfect regular Push-Up:

It's like building a house when it comes to shaping your body, you’ll need a strong foundation first. And there’s no better brick than a classic move to help fortify your muscles and your technique for any other exercises to come. 

And the Push-ups works for you. Once you master the regular Push-Up, you’ll be able to mix and match them along with their variations for better workouts and a stronger you. Here’s how to do a push-up.

The regular push-ups

Here is the hand position of a regular position. Hand position is the key that shows how successful is your push-ups journey. It differs between you and your competitors. 

The ideal gap is one foot. Otherwise, you can also put your elbow and measure the distance. 

Why it's great?

Push-ups are one of the best foundational moves for your body. For starters, you can do them virtually anywhere using only your body weight. 

And while they are known for strengthening and toning the chest, shoulders, and arms, they’ll also give your core stability a boost.

HOW TO DO IT:

Get into the plank position with your feet hip-distance apart, abs pulled in toward your spine, and hands directly beneath your shoulders. 

Your spine should be in a flat, neutral position. Slowly lower your body toward the floor, and then press back up to start. Keep your core tight throughout the movement to prevent your hips from dipping down or rising up.  

1. Start into a high plank position
2. Lower your body 
3. Push back up

Mistakes You Can't do:

Mistake no 1: Letting your back sag or arch

How to fix:

sure, push-ups are known for strengthening your pecs, shoulders, and triceps, but they are actually a total-body move.

you'll want to engage your lower body. Focus on tightening your glutes and legs to keep your lower back from arching or sagging during the move.

And instead of letting your hips flop to the floor, press your chest to the floor first, keeping hips in the same plane as shoulders.

Mistake no 2:  Forgetting to the breadth

How to fix:

Don’t hold your breath. It sounds simple, but you’d be surprised how often people forget. Inhale on the way down and exhale on the way up.

Mistake no 3:  Dipping your forehead toward the floor

How to fix:

If you’ve ever had neck pain while doing PUSH-UPS chances are you’re not holding your neck in a neutral position.

If you don't have the strength to lower your chest to the floor yet, it’s common to strain your neck so your forehead lowers first. You can fix this by picking a point on the floor a few feet in front of you to stare at.

If you still feel yourself twisting your neck into a strange angle, bring your knees down to the floor until your form improves.

While push-ups target your entire chest, this move hits the top part of the pectoral muscles even more. 

Generally speaking, it’s good to add variety to your workouts to challenge muscles in different ways, as you’ll always be using them in different ways. 

An added bonus to this move is that you can keep changing it up by changing the incline level: Perform it on a step at the gym, while holding a sturdy park bench, or even against a wall.

Get into the plank position, and place your hands on a step with your hands beneath your shoulders. Lower your body down and press up. Perform 10 reps. If this is too challenging, try doing them on your knees.

Some other push-ups variation

Like the name implies, this move challenges your body in the opposite direction and targets the lower portion of your pectoral muscles. Decline push-ups are versatile like their cousins, as you can do them outside with your feet up on a step.

Get into a plank position with your toes on a step and hands beneath your shoulders. Pull your abs in toward your spine, and lower your body toward the floor. Press up to start. Perform 8 to 10 reps. 

Note: Decline push-ups are slightly more advanced and challenging, so save them for when you’re more comfortable.

Triceps Push-Ups

This variation targets your triceps and adds a little spice to your push-up routine. Get into the plank position, and walk your hands toward your chest to form a triangle with your fingers. 

You may want to start on your knees, as these are more difficult than a typical push-up. Lower your body in a controlled manner to the floor and press back up to start. Perform 6 to 10 reps.

And there are many kinds of push-ups in the market you can also try this at home. But if you can do regular push-ups daily you also increase your general

physical and mental strength.

In Bottom line:

Hope you like the post Push Up Beginners Guide.