po wyzwaniu PL.mp4

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.

Torso rotation with arm raises on the kinesis machine.

The movement is performed by:
- abdominal muscles, shoulders

Additionally works:
- back, glutes, arms, legs

Starting position:

Grab the handle of the machine (the one suspended at the bottom) and stand on your right side to the machine. Tighten your abs and straighten your back. Place your feet shoulder-width apart. Place your hands with the handle next to your right hip.

Movement:
Dynamically rotate your entire body to the left (only your left leg doesn't rotate!) while simultaneously raising your arms to the left and up. Slowly return to the starting position. Repeat, and then practice standing on your other side to the machine.

Directions:
Feet shoulder-width apart. Back straight, abs tight. Arms rotate with your torso.

You will need kinesis to perform this exercise.

Torso rotation with arm raises using a kinesis machine

Standing forward elbow extensions 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. One leg slightly in front. Tighten your abs and straighten your back. Elbows bent and pulled back, hands next to your chest and turned outwards. Shoulder blades retracted.

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

Directions:
One leg slightly in front. Back straight, abs tight.

You will need kinesis to perform this exercise.

Straightening your elbows forward with a standing kinesis machine.

How to properly perform a swallow using a kinesis machine?

The movement is performed by:
- the glutes and hamstrings

Additionally works:
- the back

Starting position:

Grab the handle of the machine (the one suspended low) in your right hand and stand on your left leg. Tighten your abs and straighten your back. Place your right foot next to your left foot and just above the floor. Keep your shoulder blades pulled back.

Movement:
Slowly lean your torso forward while lifting your right leg back. At the same time, slightly bend your left knee. With a faster movement, firmly squeezing your left glute, return to the starting position. Repeat, and then practice on your right leg while holding the handle of the machine in your left hand.

Tips:
Keep your back straight and your abs tight. Lean forward while straightening your torso. Your leg moves with your torso.

You will need kinesis to perform this exercise.

Swallow at the kinesis machine

How to properly perform a lying dumbbell leg raise with a back press?

The movement is performed by:
- the chest muscles and hip flexors

Additionally works:
- the abdominal muscles (very strong stabilization work)

Starting position:

Take dumbbells and lie on your back. Bend your elbows to a right angle and place your arms on the floor perpendicular to your torso, and your forearms perpendicular to the floor. Elbows just above the floor. Palms turned forward, fingers pointing forward. Legs just above the floor, knees slightly bent, lower back pressed to the floor. Abdominal muscles pulled in.

Movement:
Lift the dumbbells up and bring them closer together, elbows slightly bent. Simultaneously, raise your legs vertically. Return to the starting position. Repeat.

Tip:
Keep your entire back flat on the floor. Head just above the floor. Bend your elbows to an angle. straight and almost straighten them. Keep your legs together.

You'll need dumbbells to perform this exercise.

Leg raises with dumbbell press while lying on your back

How to properly perform the exercise: squat, jump, quarter-rotation of the hips?

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

Additionally worked by:
- back, calves

Starting position:
Place your feet shoulder-width apart. Keep your back straight and your abs tight. Bend your elbows and clasp your hands in front of your chin. Perform a half-squat by pushing your hips back. Keep your back straight and your knees over your feet.

Movement:
Straighten your legs and jump. Lower your right hand while in mid-air, rotating your hips and legs 90 degrees to the left. Jump back and return your hips and legs to the straight position and immediately return to the starting position. Repeat, then repeat by rotating your hips and legs to the right.

Tip:
Feet shoulder-width apart. Bend your knees over your feet. Keep your back straight. Jump and rotate your hips 90 degrees. Land softly.

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

Squat, jump, hip quarter turn

How to properly perform the exercise: 'cross-country skiing' on plates?

The movement is performed by:
- the leg muscles

Additionally works:
- the back and abdomen

Starting position:

Stand with your feet hip-width apart, with your feet on the plates. Then, move your right leg forward slightly and your left leg back. Your right knee is slightly bent. Bend your elbows slightly and place your arms at your sides. Lean your torso slightly forward. Keep your back straight and your abs tight.

Movement:
Dynamically, switch your legs to opposite positions, sliding the plates across the floor, and then switch your legs to opposite positions again. Repeat. Exercise rhythmically and dynamically.

Tip:
Stand with your feet hip-width apart. Alternate your arms. Keep your back straight and your abs tight. The knee of your front leg remains above your foot.

You will need paper plates to perform this exercise.

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

"Ski race" on plates

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 side jump squats

How to bend and straighten your elbows on the Kinesis machine?

The movement is performed by:
- the arm and shoulder muscles

Additionally works:
- the abdominal muscles

Starting position:

Grab the handle of the machine (the one suspended vertically) with both hands and kneel sideways to it – knee of your front leg above your foot. Tighten your abs and straighten your back. Raise your arms forward to chest height. Keep your elbows straight. Keep your shoulder blades pulled together.

Movement:
Slowly bend your elbows, bringing your hands to your chest. At the same pace, straighten your elbows, returning to the starting position. Repeat.

Directions:
Hands at chest height. Keep your back straight and your abs tight.

You will need your Kinesis machine to perform this exercise.

Flexing and straightening the elbows using the kinesis machine

How to properly perform the exercise: Side Leg Extension on Plates?

The movement is performed by:
- the thighs and glutes

Additionally, it works:
- the back and abs

Starting position:

Stand with your feet hip-width apart, feet on plates. Bend your elbows, and place your hands in front of your chest. Lean your torso slightly forward, back straight, and abs tight.

Movement:
Stretch your right leg far to the side, bending your left knee to a 90-degree angle. Return to the starting position, then extend your left leg far to the side, bending your right knee to a 90-degree angle. Return to the starting position. Repeat, making sure your bent knees stay above your feet.

Tip:
Stretch your leg to the side. Bend your knee above your foot. Back straight, abs tight, and torso slightly leaning forward.

To perform this exercise, you will need: paper plates.

Extending the legs to the side on plates

How to properly perform a hip raise with hands behind your head?

The movement is performed by:
- glutes, back

Additionally works:
- thighs

Starting position:

Lie on your back. Bend your knees and place your feet, wider than hip-width apart, on the floor a short step away from your buttocks. Bring your hands and dumbbells behind your head and position them just above the floor. Your elbows are slightly bent. Pull in and tighten your abs. Keep your lower back on the floor.

Movement:
Raise your hips by squeezing your glutes and simultaneously raise the dumbbells above your stomach. Return to the starting position. Repeat.

Tip:
Hold the dumbbells just above the floor. Hips raised, abs pulled in, glutes contracted. Feet apart, elbows slightly bent.

You will need dumbbells to perform this exercise.

Lifting the hips and moving the hands behind the head

How to properly perform lateral lunge jumps?

The movement is performed by:

- legs

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 to the opposite position of your legs and simultaneously move left and right (approximately 8 jumps in each direction). Work your arms as well.

Tip:
Feet hip-width apart. Keep your knees slightly bent. Work your arms. Keep your back straight and your abs tight.

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

Side hops in a lunge

How to properly raise your arms on a kinesis machine?

The movement is performed by:
- the shoulders, upper back, and abdominal muscles

Additionally works:
- arms, thighs, glutes

Starting position:

Grab the handle of the machine (the one suspended at the bottom) and stand on your right side facing it. Tighten your abs and straighten your back. Place your feet shoulder-width apart. Place your hands and handles next to your right hip. Bend your knees slightly and lean your straight torso slightly forward.

Movement:
Straightening your legs and torso, raise your arms above your left shoulder and slightly twist your upper torso to the left. Return to the starting position. Repeat, and then move to the other side facing the machine.

Directions:
Feet shoulder-width apart. Back straight, abs tight. Arms rotate with your torso.

You will need kinesis to perform this exercise.

Raising your arms with a kinesis machine

How to properly perform the exercise: front support leg shift and arm walk?

Works:
- Abdomen

Additionally works:
- Shoulders, glutes, legs

Starting position:

Assume a front support position with your feet hip-width apart and resting on plates. Elbows straight. Head, torso, hips, and legs in a straight line.

Movement:
Move your arms back, lifting your hips, but keeping your back straight. Slide your legs back into a front support position. Move your legs toward your hands, lifting your hips, and finally, walk your arms forward until you're back in a front support position. Repeat.

Directions:
Hands and feet approximately shoulder-width apart. Torso and legs in a straight line. Abdominal contraction. Glutes contracted. As you lift your hips, tighten your abs.

You'll need paper plates for this exercise.

Moving the feet in front of the support and moving the hands

How to perform a split squat?

The movement is performed by:
- the thighs and glutes

Additionally works:
- the back

Starting position:

Standing straight, place your feet wider than hip-width apart, and point the toes of your shoes outward. Keep your back straight and your abs tight. Hold the kettlebell with both hands, arms hanging in front of your body.

Movement:
Bend your knees, pushing your hips back sharply, and lean your straight torso forward to lower the kettlebell off the floor. Return to the starting position. Repeat.

Tips:
Keep your back straight and your abs tight. Your knees do not extend beyond the toes of your shoes or inward.

You will need a kettlebell to perform this exercise.

Squat with legs apart, lifting the dumbbells forward with body rotation

How to properly perform the exercise: squat and heel to glute, squat and heel to glute with a jump?

The movement is performed by:
- the glutes and thighs

Additionally stretches:
- the fronts of the thighs

Starting position:
Place your feet shoulder-width apart. Keep your back straight, abs tight. Bend your elbows and clasp your hands together in front of your chin.

Movement:
Squat by pushing your hips back. Keep your back straight, knees over your feet. Return to a standing position by lowering your hands and dynamically reaching the heel of one leg toward your buttock. Return to a standing position and repeat, reaching your buttocks with your right and left heels.

Tip:
Feet shoulder-width apart. Knees over your feet. Keep your abs tight, back straight. Dynamically reach your heels toward your buttocks.

Do it right