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.

How to properly perform a thigh abduction with a kick while kneeling on your elbow?

The movement is performed by:
- the glutes

Additionally, by:
- the thighs

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:
Raise your left leg out to the side and straighten your left knee. Bend your knee and lower your leg to the starting position. Repeat with the other leg.

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

Abduction of the thigh with a kick in the kneeling position supported on the elbow

How to properly bend your knees on a kinesis machine?

The movement is performed by:
- the thighs and glutes

Additionally works:
- the abs, shoulder girdle, back

Starting position:

Grab the handles of the machine (the ones suspended low) and stand with your back to the machine between the handles. One leg is extended forward, the other is taken back and resting on your toes. Tighten your abs and straighten your back. Shoulder blades are pulled back.

Movement:
Bend the knees of your front leg over your foot and into a 90-degree angle. With a slightly faster movement, straighten your knees. Repeat, and then practice with the opposite leg position.

Tips:
Keep your back straight, abs pulled in. The knee of your front leg bends over your foot.

You will need kinesis to perform this exercise.

Knee bends with a kinesis machine

<p>The single-leg partial squat is an excellent exercise for developing leg strength, stability, and balance. It engages deep muscles responsible for pelvic and trunk control while strengthening the glutes and thighs. This is a great choice for improving knee stability, coordination, and overall body control, both in strength training and functional training.</p>

<h2>Which muscles work during the single-leg partial squat?</h2>
<strong>Main muscles:</strong>
<ul>
  <li>gluteal muscles (especially the gluteus medius)</li>
  <li>quadriceps</li>
  <li>hamstrings (stabilization)</li>
  <li>calf muscles</li>
</ul>

<strong>Accessory and stabilizing muscles:</strong>
<ul>
  <li>deep core muscles (transverse abdominis, multifidus)</li>
  <li>erector spinae</li>
  <li>hip abductors</li>
  <li>foot muscles responsible for balance</li>
</ul>

<h2>Proper technique</h2>

<strong>Starting position:</strong>
<ol>
  <li>Stand stable, feet hip-width apart.</li>
  <li>Lift one leg and place its ankle just above the knee of the supporting leg (figure-four position).</li>
  <li>Keep your back straight, chest lifted, core engaged.</li>
  <li>Hold your arms in front of you or slightly out to the sides for balance.</li>
</ol>

<strong>Movement:</strong>
<ol>
  <li>Bend the knee of the supporting leg, lowering into a partial squat.</li>
  <li>Control the movement and keep the knee aligned with the toes.</li>
  <li>Lower to about a 90-degree knee angle or as low as your mobility allows.</li>
  <li>Push strongly through the heel to return to the starting position.</li>
  <li>Perform the prescribed number of repetitions, then switch legs.</li>
</ol>

<strong>Breathing:</strong>
<ul>
  <li>Inhale while lowering down.</li>
  <li>Exhale while returning to the top.</li>
</ul>

<h2>Most common mistakes</h2>
<ul>
  <li>knee collapsing inward</li>
  <li>rounding the back and leaning the torso forward</li>
  <li>lifting the heel of the supporting leg</li>
  <li>performing the movement too fast without control</li>
  <li>lack of core engagement</li>
  <li>descending too low despite insufficient mobility or stability</li>
</ul>

<h2>Tips</h2>
<ul>
  <li>Keep the knee of the supporting leg aligned with the toes.</li>
  <li>Engage the core throughout the entire movement as stability is key.</li>
  <li>Lower only as far as proper technique allows.</li>
  <li>Look straight ahead to maintain a neutral spine position.</li>
  <li>If balance is an issue, practice near a wall or with light support.</li>
</ul>

<h2>Which training should you combine the single-leg partial squat with?</h2>
<ul>
  <li>leg training focused on knee stability and control</li>
  <li>functional and motor skills training</li>
  <li>warm-ups before running or strength training</li>
  <li>strengthening routines for athletes (football, running, team sports)</li>
  <li>mobility and stability sessions</li>
</ul>


Half squat on one leg

How to properly bend and straighten your torso on the Kinesis machine?

The movement is performed by:
- the glutes and hamstrings

Additionally works:
- the back

Starting position:

Grab the handles of the machine (the ones suspended low and horizontal) and stand between them, with your back to the machine. Place your feet hip-width apart. Tighten your abs and straighten your back. Place your arms at your sides, palms facing outward. Elbows slightly bent. Shoulder blades pulled together.

Movement:
Slowly lean your straight torso forward, slightly bending your knees. With a faster movement, straighten your torso and legs. Repeat.

Directions:
Feet hip- or shoulder-width apart. Abdominal muscles pulled in and braced. Lean forward with your straight torso.

You will need kinesis to perform this exercise.

Flexing and straightening the torso using the kinesis machine

How to properly perform a straight-seat walk?

The movement is performed by:
- hip flexors and abdominal muscles

Additionally works:
- thighs

Starting position:

Sit on the floor. Legs are straight, hip-width apart, or slightly wider. Back straight, abs pulled in.

Movement:
Walk on your buttocks forward and backward, taking 8-10 'steps' in each direction.

Tips:
Feet hip-width apart, or slightly wider. Back straight, abs pulled in. Lift the moving leg and buttock.

Hiking in a straight seat

How to properly perform the exercise: from a lunge to a lunge with double arm work?

The movement is performed by:
- thighs, glutes, shoulders

Additionally worked by:
- back, arms

Starting position:

Grab dumbbells and stand with your feet wide apart, with the toes of your shoes pointing slightly outward. Bend your left knee to a 90-degree angle, keeping your right knee straight. Lean your straight torso slightly forward and raise your arms forward to nose height. Keep your back straight, abs tight.

Movement:
Shift your weight onto your right leg by bending it at the knee and straightening your left knee. At the same time, lower your arms, then raise them forward again. Return to the starting position: Shift your weight onto your left leg by bending it at the knee and straightening your right knee. At the same time, lower your arms, then raise them forward. Repeat.

Directions:
Stand your feet wide apart. Hold the dumbbells. Overhand grip. Bend your knee over your foot, keeping your other leg straight. Keep your abs pulled in and your back straight.

You'll need a dumbbell to perform this exercise.

Z wypadu do wypadu z podwójną pracą ramion

How to rotate your torso and hips on a kinesis machine?

The movement is performed by:
- abdominal muscles

Additionally works:
- back, glutes, arms, shoulders, legs

Starting position:

Grab the handle of the machine (the one suspended vertically) with both hands and stand on your right side facing it – feet shoulder-width apart. Tighten your abs and straighten your back. Raise your arms forward to chest height. Keep your elbows straight and your shoulder blades pulled in.

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

Directions:
Feet shoulder-width apart. Back straight, abs tight. Hips, torso, and arms rotate together.

You will need kinesis to perform this exercise.

Rotating the hips and torso with a kinesis machine

How to properly perform the exercise: push-up with a jump and arm movement?

The movement is performed by:
- the chest and arm muscles (triceps)

Additionally worked by:
- the abdomen, glutes, legs

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

Movement:
Bending your elbows, lower your torso just above the floor. Straighten your arms to the starting position. Then, with a small jump, bring your feet toward your hands – your back is straight. Walk your arms forward until you're back in a front support position. Do the push-up again. To return to the starting position, move your arms back, bending your knees but keeping your back straight. Kick your legs back into a front support position. Repeat.

Instructions:
Torso, hips, and legs in a straight line. Abdominal contraction, glutes contracted. Feet hip-width apart. Hands slightly wider than shoulders. Elbows pointed back.

Push-up with a jump and wandering hands

How to perform a dumbbell press?

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

Additionally works:
- the abdominals, glutes, and back (stabilize the physique)

Starting position:

Place your feet hip-width apart, bend your knees slightly. Straighten your back and pull your abs in. Hold the dumbbells with an overhand grip. Bend your elbows at a right angle and place them shoulder-width apart. Keep your forearms vertical.

Movement:
Raise the dumbbells overhead until your elbows are almost fully extended. Slowly lower your arms to the starting position. Repeat.

Directions:
Place your feet hip-width apart. Remember to keep your back straight. Tighten your abdominal muscles.

You will need dumbbells for this exercise.

Dumbbell press with leg bends, alternating while lying down

How to properly perform the exercise: from a lunge to a lunge on a plate?

The movement is performed by:
- the thighs and glutes

Additionally, it works:
- the calves, back, and abs

Starting position:

Stand with your feet hip-width apart, with your feet on the plates. Bend your elbows, and place your hands in front of your chest. Keep your back straight and your abs tight. Shift your weight onto your left leg.

Movement:
Push the plate forward with your right leg and bend your knees – right over your foot, left over the floor. Return to the starting position and immediately push your right leg back and bend your knees again – this time, left over your foot, and right over the floor. Return to the starting position. Repeat, and then practice with the other leg.

Tip:
Feet hip-width apart. Don't roll your knee inward. Bend your knee over your foot. Back Straight, abs tight.

You'll need paper plates to perform this exercise.

From a lunge to a step on a plate

How to properly perform the exercise: hop, hop, and hand-to-foot in a front support position?

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

Additionally works:
- abdominals and shoulder girdle

Starting position:

Assume a front support position. Place your hands slightly wider than shoulder-width apart, and your feet hip-width apart or slightly wider. Contract your abdominals.

Movement:
Jump, move your feet toward your feet. Jump, return your legs to the starting position, and, lifting your hips, reach for your left ankle with your right hand. Return to the starting position. Repeat, once reaching for your left ankle with your right hand, once reaching for your right ankle with your left hand.

Tips:
Hands wider than shoulders. Feet wider than hips. Keep your head aligned with your torso.

Hop, hop and hand to foot in front support

How to properly lower your arms using the Kinesis machine?

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

Additionally, it works:
- the arms

Starting position:

Grab the handles of the machine (the ones suspended horizontally and high) and stand with your back directly between its 'arms'. Tighten your abs and keep your back straight. Raise your arms sideways, palms facing upward. Elbows slightly bent. Shoulder blades pulled together, feet hip-width apart.

Movement:
Low your arms sideways. With a slightly slower movement, raise them to the starting position. Repeat.

Directions:
Keep your elbows slightly bent. Feet hip-width apart. Back straight, abs tight.

You will need your Kinesis machine to perform this exercise.

Lowering arms with a kinesis machine

How to properly perform a push-up with a medicine ball roll?

The movement is performed by:
- the chest and arm muscles (triceps)

Additionally, it works:
- the abdomen, glutes, and legs (stabilize the posture)

Starting position:

Assume a front support position with your right hand on the ball. Keep your legs hip-width apart. Your head, torso, hips, and thighs in a straight line. Your hands are slightly wider than shoulder-width apart.

Movement:
Bending your elbows, lower your torso just above the ball. Return to the starting position and roll the ball under your left hand, placing your right hand on the floor. Bend your elbows again. Repeat, rolling the ball back and forth.

Directions:
Feet hip-width apart, hands wider than shoulders. Keep your head, torso, hips, and legs in a straight line. Abdominal contraction.

You will need a medicine ball for this exercise.

Medicine ball roll push-up

How to properly perform the leg back and knee to elbow exercise?

The movement is performed by:
- abdomen, glutes, thighs

Starting position:

Place your feet hip-width apart. Straighten your back, draw in your stomach. Take your right leg back. Bend your left knee slightly and lean your straight torso slightly forward. Bend your elbows, lifting your left knee to the side.

Movement:
In a dynamic movement, lift your bent right knee forward and reach for it with your left elbow, while rotating your upper torso to the right. Then, perform the exercise with your other leg and arm.

Directions:
Knee of your supporting leg slightly bent. Raise your other knee to hip height and rotate your upper torso. Abdomen pulled in, back straight.

Leg back and knee to elbow

How to properly perform the tapa exercise to the straddle and back?

The movement is performed by:
- legs (thighs, glutes, calves)

Starting position:

Stand with your feet hip-width apart. Bend your elbows and clasp your hands in front of your chest. Bend your knees slightly and lean your torso forward. Tighten your abs.

Movement:
While maintaining your torso's alignment, quickly lift one foot off the ground, then the other, stepping them out to the side and then returning them to a hip-width position. Exercise at a fast pace.

Tip:
Keep your back straight, abs pulled in. Keep your knees bent.

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

Do it right