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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 thigh abduction with rotation while lying on your side?

The movement is performed by:
- glutes

Additionally works:
- thighs, shoulder girdle

Starting position:

Lie on your right side and support your torso on your forearm. Place your upper arm on the floor in front of your torso. Place your legs on the floor, knees straight, slightly forward. Bend the knee of your upper leg, knees one above the other.

Movement:
Lift your upper leg while simultaneously rotating it with your knee upward. Return to the starting position. Repeat dynamically, and then repeat with the other leg.

Tips:
Elbow under your shoulder. Knee of your lower leg almost straight. Abdomen pulled in and tightened. Raise your leg by rotating it with your knee upward.

Thigh abduction with rotation while lying sideways

How to properly perform the exercise: Front Leg Push-Ups?

Works:
- Abdominal and hip muscles

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

Starting position:
Assume a front leg push-up position with your feet close together and resting on the plates. Head, torso, hips, and legs in a straight line. Elbows straight. Hands in a straight line under your shoulders.

Movement:
Bring your thighs to your chest by bending your knees and lifting your hips. Straighten your legs back to the starting position. Your feet are constantly moving on the plates. Repeat.

Tip:
Keep your torso, hips, and legs in a straight line. Abdominal contraction. Feet close together. Pull your feet forward by bending your knees and lifting your hips. Hands shoulder-width apart.

You will need paper plates for this exercise.

Moving the legs back and forth in front support

How to properly perform the exercise: moving plates in an arc with your hands while 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, your 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, slide the plate far forward. Then, in a wide arc, move it sideways and back and back again. Bring your hand and plate back under your shoulder. Repeat, working alternately with your right and left hands.

Tip:
Keep your torso, hips, and legs in a straight line. Abdominal muscles contracted. Slide the plate far forward. Feet wider than your shoulders. Move the plate in an arc to the side and slightly back.

You will need paper plates for this exercise.

Moving the plates with your hands along an arc in the front support

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

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

Additionally works:
- abs, 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:
Shape your left leg backward in as wide a circle as possible without straightening your knee. Repeat, and then repeat with the other leg.

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

Circles backwards with the leg in a kneeling position supported on the elbow

How to properly perform a squat with elbow bending and body rotation?

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

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

Starting position:
Place your feet wider than shoulder-width apart, with the toes of your shoes pointing outward. Keep your back straight and your abs tight. Bend your elbows, raising the dumbbells in front of your shoulders.

Movement:
Squat by pushing your hips back. Keep your back straight, knees over your feet. Straighten your elbows and bend them again. Return to a standing position and rotate your entire body to the left. Keep your left foot still, and pivot your right foot on your toes. Return to the starting position. Repeat, then rotate in the opposite direction.

Directions:
Place your feet wider than shoulder-width apart. Hold the dumbbells with an underhand grip. Bend your knees over your feet. Keep your back straight and abs engaged. pulled in.

You'll need dumbbells to perform this exercise.

Squat, elbow flexion and body rotation

How to properly perform a lying medicine ball knee curl?

The movement is performed by:
- the backs of the thighs

Starting position:
Lie on your stomach. Place a ball between your ankles and place the toes of your shoes on the floor. Arms bent, head just above the floor. Tighten your abs.

Movement:
Without relaxing your abs, bend your knees and bring the ball towards your buttocks. Lower your legs with the ball to the starting position. Repeat.

Directions:
Place the ball between your legs, just above your ankles. Keep your abs slightly engaged. Face the floor. Bend your knees to a right angle.

You will need a medicine ball to perform this exercise.

Bending the knees with a medicine ball while lying down

How to properly lower your arms with a rotation using a kinesis machine?

The movement is performed by:
- abdominal muscles

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

Starting position:

Grab the handle of the machine (the one suspended at the top) and stand on your right side facing it. Tighten your abs and straighten your back. Place your feet shoulder-width apart. Rotate your torso to the right and reach your raised arms far back.

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

Lowering arms with rotation at the kinesis machine

How to properly perform single-leg tapa?

The movement is performed by:
- legs (thighs, buttocks, 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, very quickly lift one foot off the ground, then the other, each time moving your left foot out to the side. Simultaneously, move back and then forward. Then repeat the exercise by moving your other leg out.

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.

One-leg taps

How to properly perform a push-up with your hand on a medicine ball?

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. Repeat, and then rest your left hand on the ball.

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.

Push-up with hand on medicine ball

How to do a banana roll correctly?

The movement is performed by:

- abdominal muscles

Starting position:

Lie on your back. Extend your arms behind your head and place one hand on top of the other, elbows straight, head lifted. Raise your legs, knees almost straight, almost vertically. Feet raised.

Movement:
Rock your entire body back and forth, rolling on your back from your buttocks to the bottom of your shoulder blades.

Instructions:
Legs almost straight at the knees. Arms behind your head, hand on hand. Feet raised. Roll from your buttocks to the bottom of your shoulder blades.

Banana

How to perform the 'Skater' exercise?

The movement is performed by:

- the muscles of the legs, core, and arms

Starting position:

Stand on your right leg. Bend it at the knee and extend your left leg back and slightly to the right, resting the toe of your shoe on the ground. Pull your shoulder blades together, suck in your abs, and lean your straight torso forward. Rotate your upper torso toward your right thigh, reach for your right ankle with your left hand, and lift your right ankle back.

Movement:

Move your back leg sideways, push off with your right leg and hop sideways onto your left leg. Rotate your torso toward your left thigh, lower your right arm, and lift your left arm back. Smoothly hop from side to side, working your legs and arms extensively.

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

Tips:

Do wide hops. Land softly. Keep your back straight and your abs tight.

Plate skater

How to properly perform a run in place?

The movement is performed by:
- the thighs, calves, and glutes

Additionally, it works:
- the abs, arms, shoulders, and back

Starting position:

Stand with your feet shoulder-width (or hip-width) apart. Place the loop of the band above your knees – in this position, the band should be slightly taut. Tighten your abs and keep your back straight. Bend your elbows and slightly lean your straight torso forward.

Movement:
Run in place, alternating your arms. Make sure the band is constantly taut (don't tilt your knees inward!).

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

Tip:
The band is above your knees. Keep your back straight and abs tight. Alternate your arms.

You will need an exercise band for this exercise.

Running in place with your feet reaching for your hands

How to properly perform a deadlift with a dumbbell squat?

The movement is performed by:
- muscles of buttocks, thighs, shoulders

Additionally, they work:
- back and shoulders

Starting position:
Place your feet approximately shoulder-width apart, with the toes of your shoes facing slightly outwards. Your back is straight, your stomach is tight. Keep your arms with dumbbells lowered in front of your body, your elbows slightly bent, and your hands facing forward.

Movement flow:
Lean your straight torso forward while slightly bending your knees. Then lower your hips into a half-squat, raising your arms forward to nose level. Straighten your legs and lower your arms to the starting position. Repeat.

Tips:
Feet shoulder-width apart. Hold the dumbbells with an overhand grip. Bend your torso straight and bend your knees slightly. Bend your knees over your feet. Your back is straight, your stomach is tight.

You will need dumbbells to perform this exercise.

Squat deadlift with dumbbell raises

How to pull your elbows down on a kinesis machine?

The movement is performed by:
- back muscles

Additionally, they work:
- arms

Starting position:
Grab the machine's handles (the ones that hang high and horizontal) and sit on the stability ball facing the machine. Tighten your stomach and straighten your back. Raise your arms up diagonally, with your palms shoulder-width apart and your backs facing outwards. Shoulders retracted.

Movement flow:
Pull your elbows down and back, working your back muscles hard. In a slightly slower movement, raise your arms to the starting position. Repeat.

Tips:
Feet shoulder-width apart, back straight, belly tucked in. Work your back muscles hard by pulling your elbows together.

You will need kinesis to perform this exercise.

Pulling your elbows down with a kinesis machine

How to properly perform an alternating front row on forearm support?

The movement is performed by:
- back, shoulders

Additionally works:
- abs, shoulder girdle, legs

Starting position:

Assume a front row position on forearms. Your torso, hips, and legs are in a straight line. Your feet are hip-width apart. Your head is in line with your torso. Your elbows are in a straight line under your shoulders. The dumbbell is in front of your hands.

Movement:
Reach for the dumbbell with your right hand and bring your bent elbow back and up, keeping it close to your torso. Straighten your arm forward, set the dumbbell down, and rest your forearm on the floor. Repeat, alternating between your right and left hands.

Tip:
Keep your abs and glutes tight. Your feet are hip-width apart. Your torso and legs are in a straight line. Your elbow is under your shoulder. Pull Pull your elbow far back and up.

You'll need dumbbells to perform this exercise.

Do it right