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Get a slim waist in 3 weeks

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Super Model Abs & Waist

Ewa Chodakowska's plan entirely dedicated to the abs and waist – you'll strengthen your core, sculpt your abs, and slim your waist.

How to perform a stomping motion?

The movement is performed by:

- legs (thighs, buttocks, calves)

Starting position:

Stand with your feet slightly wider than hip-width apart. The toes of your shoes pointing slightly outward. Bend your elbows and clasp your hands in front of your chest. Bend your knees slightly and lean your straight torso slightly forward. Tighten your abs.

Movement:

While maintaining your torso's alignment, very quickly lift one foot off the ground, then the other – you'll be stomping, and that's how it's supposed to be. You can keep your hands still, or periodically lower them and raise them again in front of your chest.

Tips:

Tighten your abs firmly. Knees slightly bent.

Note: This exercise increases your heart rate, so it can be considered a cardio exercise.

Patter

How to perform the side knee-to-chest pull?

The movement is performed by:
- thigh and gluteal muscles

Additionally worked by:
- abdominal muscles, arms

Starting position:

Lie on your side and support your torso on your forearm – elbow under your shoulder. Place your leg on top of your leg. Place your top hand on your hip. Lift your pelvis until your torso and legs are in a straight line.

Movement:
Without lowering your hips, pull the bent knee of your top leg to your chest. Then practice on the other side.

Tips:
Elbow in a straight line under your shoulder. Leg on top of your leg. Don't tilt your hips. Keep your body in a straight line.

Pulling the knee to the chest in side support

How to properly perform the exercise: single-legged toe raises with a medicine ball?

The movement is performed by:
- calves

Additionally works:
- abdomen (stabilizes the posture), thighs, glutes

Starting position:

Stand on one leg. Slightly bend the other leg at the knee, lifting the foot slightly back and resting it on the lower calf of the leg you are standing on. Tighten your abs and straighten your back. Hold the ball in your bent arms at chest level. Focus your gaze on any point in front of you. The knee of the leg you are standing on is slightly bent.

Movement:
Maintaining your balance, rise onto the toes of your foot. Lower your heel to the ground. Repeat and practice on the other leg.

Tips:
Back straight, abs tight. The non-working foot rests lightly on the lower part of the shin. The ball is at chest level. The knee of the working leg is kept slightly bent. bent.

You'll need a medicine ball to perform this exercise.

SINGLE LEG TOE RAISES WITH MEDICINES BALL

How to perform a squat?

The movement is performed by:
- the thighs and glutes

Additionally, it works:
- the back (stabilizes the posture) and shoulders

Starting position:

Place your feet shoulder-width apart. Pull in your abs and straighten your back.

Movement:

Bend your hips and knees, lowering your hips to knee height while raising your arms in front of you. Keep your back straight. Return to the starting position, squeezing your glutes at the end of the movement.

Directions:
Place your feet shoulder-width apart. Knees above your feet.

SUMO SQUATS 2

How to perform lunges?

The movement is performed by:
- the thigh and glute muscles

Additionally works:
- the calves

Starting position:

Standing straight, place your feet hip-width apart. Keep your back straight and your abs tight.

Movement:
Take a lunge by lowering the knee of your back leg just above the floor and raising your arms forward. Return to the starting position by squeezing your glutes and bringing your arms back. Take a lunge with the other leg. Repeat.

Tips:
Remember to keep your back straight. Keep your knee just above the floor.

Squats with lifting dumbbells above the head

How to perform a hip twist in a jump?

The movement is performed by:

- the leg and abdominal muscles

Starting position:

Stand with your feet hip-width apart. Bend your elbows to approximately a right angle. Pull in your abs and straighten your back.

Movement:

Perform quick jumps, rotating your pelvis and legs one way and the other as you fly. Keep your shoulders straight. Knees slightly bent. Exercise dynamically!

Tips:

Keep your abs tight, knees slightly bent. Keep your shoulders straight.

Note: This exercise increases your heart rate, so it can be considered a cardio exercise.

Jumping hip twists

How to properly perform a hand-to-hand transfer and a push-up?

The movement is performed by:
- chest and arms

Additionally, the movement is performed by:
- abs (very strongly!), arms, and shoulder girdle

Starting position:
Assume a front support position. Legs shoulder-width apart. Head, torso, hips, and thighs in a straight line. Hands shoulder-width apart. Abdominal muscles contracted.

Movement:
While maintaining the position, touch your left hand with your right hand, then your left hand with your right hand. Touch your left shoulder with your right hand, then your right shoulder with your left hand. As you return your hands to the floor, bend your elbows and straighten them, performing a push-up. Repeat.

Tip:
Hands in a straight line under your shoulders. Feet shoulder-width apart. Head extended along your torso. Abdominal muscles contracted and pulled in.

Transferring body weight from hand to hand and doing a push-up

How to perform alternating leg extensions?

The movement is performed by:

- glutes

Additionally works:

- thighs

Starting position:

Lie on your back. Bend your knees and place your feet hip-width apart on the floor a short distance from your buttocks. Place your arms alongside your body, draw in your abdominals, and tighten your abdominal muscles. Lift your hips, squeezing your glutes at the top of the movement.

Movement:

Alternately, with an exhale, straighten one leg at a time, then the other, making sure your thighs remain at the same height.

Tips:

Feet a step away from your buttocks and hip-width apart.

Strengthen your abdominals and glutes.

Straightening the legs - alternately, lying on your back and with your hips up

How to properly perform a squat with knee abduction and a jump?

The movement is performed by:
- the thighs and glutes

Additionally, it works:
- the abdomen and back (stabilizes the body)

Starting position:

Stand with your feet shoulder-width apart (or hip-width apart). Pull in your abs and straighten your back. Bend your elbows and clasp your hands in front of your chest.

Movement:
Bend your knees to a 90-degree angle and swing them out to the sides. Bring your knees back to a straight position. Straightening your legs, jump and lower your arms. Land softly and immediately drop into a half-squat. Repeat.

Tip:
Feet shoulder-width apart. Abdominal contraction, back straight. Abduct your knees into a squat. Land softly.

Squat with knee abduction and jump

How to properly perform the exercise: from a squat to a front support on a medicine ball?

The movement is performed by:
- the thighs and glutes

Additionally works:
- the abdominals, back, arms, and shoulder girdle

Starting position:

Stand with your feet hip-width apart. Keep your back straight, and your abs tight. Place your hands and the ball in front of your body, elbows bent. Bend your knees into a half-squat (knees over your feet!)

Movement:
Bending your straight torso forward, place the ball on the floor and straighten your legs back – first one, then the other, so that your torso and legs are in a straight line. Bring your legs forward – first one, then the other, and lift your torso and the ball to the starting position. Repeat.

Tip:
Arms vertical, elbows slightly bent. Knees bent over your feet. Keep your back straight, and your abs tight.

You will need a ball for this exercise. medical.

From a squat to a front support on a medicine ball

How to perform a plié squat with a toe raise?

The movement involves:
- calves, glutes, thighs (including the inner thighs)

Additionally works:
- abdominals (stabilizes the posture), arms

Starting position:

Stand with your feet fairly wide apart and point the toes of your shoes outward. Lower your arms to your sides. Tighten your abs and straighten your back. Bend your knees (over your feet!), coming down into a half-squat. Bend your elbows and bring your hands together at chest level.

Movement:
Straighten your knees by rising onto your toes, squeezing your glutes firmly, and lower your hands to your sides. Return to the starting position. Repeat.

Directions:
Feet wider than hip-width apart. Toes of your shoes point outward. Knees do not extend beyond your toes.

Plié squat with toe raise and jump

How to properly perform the sit-to-knee exercise with torso twists?

The movement is performed by:
- thighs, glutes, and abdominal muscles

Also worked by:
- shoulders, back, and arms

Starting position:

Kneel with your knees approximately shoulder-width apart and your feet narrowed. Lower your buttocks onto your heels. Raise your arms and the ball forward to chin level. Keep your back straight and your abs pulled in.

Movement:
Raising your hips, move to a kneeling position and rotate your upper body to the right. Keep your torso straight and lower your buttocks onto your heels. Return to a kneeling position, this time rotating your torso to the left. Return to the starting position. Repeat.

Tip:
Knees shoulder-width apart, feet close together. The ball is at shoulder height, elbows slightly bent. Abdominal muscles and glutes are contracted.

You will need a medicine ball for this exercise.

FROM SEATING TO KNEELING WITH BODY TWISTS

How to properly perform lunge jumps and squats, lunge jumps and squats with a lateral jump?

Works:
- the entire body (legs are the most important)

Starting position:

Stand with your right leg forward. Distribute your body weight evenly on both legs. Extend your left arm diagonally forward and your right arm back. Pull your abs in, straighten your back. Stand on the balls of your feet.

Movement:
Jump, alternating your legs and arms. With the next jump, place your feet side by side and your hands together in front of your chest, elbows bent. Immediately bend your knees into a half-squat. Straighten your legs, jump and land in the starting position. Repeat.

Tip:
Feet hip-width apart. Abdomen pulled in, back straight. Bend your knees over your feet. Work your arms alternately.

Note: This exercise increases your heart rate, so it can be considered as a cardio exercise.

LUNGE JUMPS AND SQUATS

How to do a burpee with lunges?

Works:
- entire body

Starting position:
Stand with your feet hip-width apart. Place your hands at your sides.

Movement:
Jump, extending your left leg forward. Land softly, bending your knees firmly. Jump, switching to opposite legs. Jump and place your legs side by side. Jump, raising your arms up. Land and immediately place your hands on the floor, keeping your torso straight and bending your knees slightly. Jump, kick your legs back – don't let your hips drop too low. Jump, then return your legs to a standing position. Repeat.

Tips:
Do not lean your torso forward during lunges. Do not arch your lumbar spine while in support.

Note: This exercise increases your heart rate, so it can be considered a cardio exercise.

BURPEE WITH LUNGES

How to perform the front lying heel-to-heel leg raise?

The movement works:

- the glutes

Additionally works:

- the lower back

Starting position:

Lie on your stomach and interlock your hands under your forehead. Bend your knees to approximately a right angle and bring your heels together. Keep your knees wide apart. Pull in and tighten your abs. Keep your feet up. Position your thighs just above the floor.

Movement:

Exhale, raise your legs higher. Lower them to the starting position. Repeat.

Tips:

Hands clasped under your chin. Keep your head down. Abdominal muscles contracted.

Do it right