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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 properly perform a straight leg raise while leaning back on a ball?

The movement is performed by:
- hip flexors, front thighs

Additionally works:
- abdominals, shoulder girdle, glutes

Starting position:

Sit on the floor. Place your left foot on the ball, knee and hip bent. Straighten your right leg on the floor. Place your hands on the floor slightly back and to the side of your buttocks, with your toes pointing forward. Raise your buttocks and right leg just above the floor, keeping your foot raised.

Movement:
While maintaining the position, raise your left straight leg and lower it to the starting position. Repeat, then repeat with the other leg.

Directions:
Hands shoulder-width apart. Fingers pointing forward. Try to keep your back straight. Keep your foot raised.

You will need a medicine ball for this exercise.

Raising a straight leg in support with the back on the ball

How to properly perform the large leg circle exercise while kneeling on your elbow?

The movement is performed by:
- glutes, thighs, hip flexors

Additionally, it works:
- abdomen, back, shoulder girdle

Starting position:

Kneel with your knees and feet hip-width apart. Support your torso on your right forearm and left hand. Feet resting on your toes. Pull in your abs. Lift your left leg off the ground.

Movement:
Straighten your left leg back, lift it, and circle it forward, bending it at the knee. Repeat with the other leg.

Directions:
Elbow in a straight line under your shoulder. Knee under your hip. Abdomen pulled in and tightened.

Large circles with the leg in a kneeling position supported on the elbow

How to properly perform a jump from a kneeling position to a half-squat and a kangaroo jump?

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

Additionally works:
- shoulder, arm, and back muscles

Starting position:

Kneel with your knees and feet shoulder-width apart. Pull in your abs and straighten your back. Pull your arms back in a swing.

Movement:
By dynamically moving your arms forward, raise yourself onto your feet – land in a half-squat with your elbows bent and your hands under your chin. Immediately jump, lifting your bent knees forward and to the side, and lowering your hands to them. Land softly. Kneel first on one knee, then the other. Repeat.

Tip:
Feet shoulder-width apart. Abdominal muscles pulled in, back straight. Swing your arms wide. Knees over your feet. Raise your knees to hip height.

Note: This exercise speeds up your workout. heart, so it can be considered a cardio exercise.

Jump from kneeling to half-squat and kangaroo

How to properly perform the exercise: Pushing plates forward and sideways in a front support position?

Works:
- abdominal muscles

Additionally works:
- glutes, shoulder girdle, legs, arms

Starting position:
Assume a front support position with your feet wide apart, hands under your shoulders and resting on the plates. Head, torso, hips, and legs in a straight line. Elbows straight.

Movement:
With your right hand, extend the plate far forward and bring it back under your shoulder. Then extend it to the side and bring it back behind your shoulder. Repeat, alternating between right and left hands.

Tip:
Torso, hips, and legs in a straight line. Abdominal muscles contracted. Hands in a straight line under your shoulders. Extend the plate far forward. Feet wider than shoulders. Extend the plate far to the side.

You will need paper plates for this exercise.

Moving the plates with your hands forward and sideways in front support

How to properly perform the exercise: dumbbell row and knee bend in a lunge?

The movement is performed by:
- back muscles, glutes, thighs

Additionally works:
- arms

Starting position:

Pick up a dumbbell and stand in a lunge position with your right leg – right leg in front, knee bent, left leg behind, knee straight. Lean forward with your torso straight. Hang your arms and dumbbells vertically. Palms turned outwards. Head extended, gaze downward and forward.

Movement:
Raise your elbows back twice, bringing your hands to the sides of your waist. After the second repetition, straighten your torso and bend the knee of your back leg (the knee of your other leg also bends). Return to the starting position. Repeat.

Instructions:
Knee over your foot. Back straight. Pull your shoulder blades together tightly. Abs pulled in.

You'll need dumbbells to perform this exercise.

Rowing dumbbells and bending the knees in a lunge

How to properly perform the exercise: knee to elbow and hand to foot in a front support position?

Works:
- abdominal and hip muscles

Additionally works:
- glutes, back, chest, legs (stabilize the body)

Starting position:
Assume a front support position with your feet shoulder-width apart. Elbows straight but not locked. Head, torso, hips, and legs in a straight line.

Movement:
Pull your left knee diagonally toward your right elbow, incorporating your hip into the movement. Extend your leg back, then, contracting your abdominals, raise your hips high and reach your left foot with your right hand. Return to the starting position. Repeat, and then practice with your right leg and left hand.

Tip:
Hands under your shoulders. Body in a straight line. Abdominal muscles contracted. Reach your knee toward the opposite elbow. Raise your hips, knees, and the elbow of the arm remaining on the ground is slightly bent.

Knee to elbow and hand to foot in front support

How to properly perform the exercise: squat and thigh stretch?

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

Additionally stretches:
- the thighs and calves

Starting position:
Place your feet hip-width apart. Bend your knees into a deep squat and grasp the toes of your shoes with your fingers. Keep your back straight and your abs tight.

Movement:
Straighten your knees, trying to keep your back straight. Pause for a moment and bend your knees back to the starting position. Repeat.

Tip:
Place your feet hip-width apart. Grab the toes of your shoes. Place your hands between your knees. Keep your back straight and your abs tight. Try to straighten your knees and spine.

Squat and stretching the back of the thighs

How to properly perform the exercise from sitting between your heels to kneeling?

The movement is performed by:
- thighs and glutes

Additionally works:
- back

Starting position:

Kneel on the floor and spread your knees and feet wide apart. Lower your buttocks between your feet, leaning your torso slightly forward and bringing your hands together in front of your chest. Keep your back straight and your abs pulled in.

Movement:
Raising your hips, move to a kneeling position, squeezing your glutes firmly. Simultaneously, straighten, lower, and bring your arms back. Return to the starting position. Repeat.

Directions:
Knees shoulder-width apart or wider. Feet apart so your hips fit between them. Keep your back straight. Kneeling, squeeze your glutes firmly.

From sitting between your heels to kneeling

How to properly lower your arms on a kinesis machine?

The movement is performed by:
- abdominal muscles

Additionally, they work:
- back, buttocks, arms, shoulders, legs, back

Starting position:
Grab the handle of the machine (the one hanging at the top) and stand with your right side to it. Tighten your stomach and straighten your back. Place your feet shoulder-width apart. Raise your hands with the handle and move them over your right shoulder - the right elbow is bent, the left one is almost completely straight.

Movement flow:
In a dynamic movement, lower your arms to the left and down, slightly turning your upper torso to the left and straightening your right elbow. Return to the starting position with a slower movement. Repeat and then practice with your other side facing the machine.

Tips:
Feet shoulder-width apart. Back straight, belly tucked in.

You will need kinesis to perform this exercise.

Lowering your arms at the kinesis machine

How to properly perform the exercise: elbow extension and flexion in two positions?

The movement is performed by:
- the muscles of the glutes, thighs, and arms.

Additionally, it works:
- the muscles of the inner thighs and calves, back, and abdomen.

Starting position:

Place your feet shoulder-width apart, with the toes of your shoes pointing slightly outward. Back straight, abs tight. Bend your knees slightly and lean your straight torso forward, lowering your arms vertically. Palms facing outward.

Movement:
Bend your elbows to a right angle, raising them to the sides of your waist. Straighten your elbows, lifting the dumbbells back. Bend your elbows to a right angle and move into a half-squat position – knees bent to a right angle and above your knees, with the toes of your shoes pointing more outward. Back straight, abs pulled in. Extend your arms down between your legs, rotating your fingers forward. Bend your elbows, bringing the dumbbells to your shoulders. Straighten your elbows and Return to the starting position. Repeat.

Instructions:
Feet shoulder-width apart. Hold the dumbbells with a hammer grip. Keep your back straight and your abs pulled in. Bend your knees over your feet.

You'll need dumbbells for this exercise.

Straightening and bending the elbows in two positions

How to properly perform front-to-back hops with leg extension and elbow bending?

The movement is performed by:

- legs

Starting position:

Place your feet hip-width apart. Straighten your back, pull your abs in. Step your right leg back. Bend your left knee slightly, lift your left heel off the floor, and turn your foot outward with your toes. Bend your elbows.

Movement:
Jump forward and backward (approximately 8-10 jumps in each direction), alternating between your legs and alternating between straightening and bending your elbows.

Tips:
Keep your knees slightly bent. Rhythmically bend and straighten your elbows. Keep your back straight and your abs pulled in.

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

Front-back jumps with legs extended and elbows bent

Skip C with arms straight up is a dynamic exercise that combines elements of cardio and strength training. It engages the muscles of the legs, glutes, and core while simultaneously increasing heart rate, improving coordination, and strengthening the shoulders. 

Regular practice of Skip C enhances endurance, ankle mobility, and overall physical fitness, making it an excellent addition to functional and interval training.

<h2>Which muscles work during Skip C with arms up?</h2>

<strong>Main muscles:</strong>
* hamstrings  
* calves  
* shoulder muscles  

<strong>Assisting and stabilizing muscles:</strong>
* abdominal muscles (rectus and obliques)  
* glutes  
* muscles stabilizing the torso and pelvis  

<h2>Proper technique</h2>

<strong>Starting position:</strong>
1. Place your feet shoulder-width apart.  
2. Keep your back straight and engage your core.  
Unlike Skip A (knees up), where the torso is vertical or slightly leaned back, a slight forward lean of the torso is allowed and even recommended in Skip C.  
3. Stand on your left leg, with your right leg slightly lifted.  
4. Place your arms by your sides, elbows bent, palms facing forward, elbows low.  

<strong>Movement:</strong>
1. Run in place, bringing your heels toward your glutes.  
2. Alternately straighten your arms up overhead and lower them back to the starting position.  
3. Maintain a rhythmic and smooth motion.  
4. Land softly on your feet, controlling the impact.  

<strong>Breathing:</strong>
* Breathe freely, adjusting the rhythm to the exercise intensity.  
* Inhale when lowering the arms, exhale when straightening them up.  

<h2>Common mistakes</h2>
* Heels not lifted high enough toward the glutes.  
* Lack of control when landing – hard stomping on the ground.  
* Arms dropped too loosely instead of controlled up-and-down movement.  
* Too fast a pace, causing loss of stability.  

<h2>Tips</h2>
* Keep your back straight and core engaged at all times.  
* Land softly and control leg movements.  
* Move your arms smoothly up and down without jerking.  
* Maintain rhythm and balance between the legs.  
* Perform the exercise dynamically but with control to avoid injury.  

<h2>Which training to pair with Skip C with arms up?</h2>
This exercise is ideal for:  
* cardio and interval (HIIT) training  
* functional and general fitness workouts  
* warm-ups before strength training  
* workouts improving coordination and endurance


Skip C with arms straight up

How to properly perform a lunge with elbow extension and torso rotation?

The movement is performed by:
- the thighs, glutes, abdominals, arms, and shoulders

Starting position:

Grab a dumbbell and stand in a lunge position with your left leg (left leg in front). Your right foot is on your toes, with your left foot fully on the ground. Bend your arms at a right angle, parallel to the floor at shoulder height. Tighten your abs and straighten your back.

Movement:
Bend your knees – the left one must be above your foot. Then rotate your torso to the left, extending your right arm forward. Retract your arm, bring your torso straight, and straighten your knees. Repeat, and then use the other arm to lunge with your left leg.

Directions:
Feet hip-width apart. Elbows and dumbbells at shoulder height. The knee of your front leg is above your foot, and the knee of your back leg is just above the floor. Back straight, abs pulled in. Rotate your upper body.

You'll need dumbbells for this exercise.

Bending the knees in a lunge with elbow extension and torso rotation

How to properly perform a squat and a leg circle?

The movement is performed by:
- glutes, thighs, hip flexors

Additionally works:
- abs

Starting position:

Place your feet hip-width apart or slightly wider. Straighten your back, draw your abs in. Bend your knees to a right angle while simultaneously bending your elbows and bringing your hands together in front of your chest.

Movement:
Stand on your left leg and draw a large outward circle with your right leg – knees slightly bent. Return to the starting position. Repeat, and then repeat with the other leg.

Directions:
Place your feet hip-width apart or slightly wider. Bend your knees above your feet. Keep your back straight. The knee of the leg doing the circle slightly bent.

Squat and circle with the leg

How to straighten your elbows forward on the kinesis machine?

The movement is performed by:
- the arms and chest muscles

Additionally works:
- the abs

Starting position:

Grab the handles of the machine (the ones suspended vertically) and stand with your back to it. Kneel on one knee. Tighten your abs and straighten your back. Keep your elbows bent and back, your hands next to your chest and the backs of your hands turned outward. Your shoulder blades are pulled together.

Movement:
Straighten your arms forward, then, with a slightly slower motion, bend them back to the starting position. Repeat.

Directions:
Knee of your front leg over your foot. Back straight, abs tight.

You will need your kinesis to perform this exercise.

Do it right