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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 the medicine ball bounce exercise with a kneeling torso twist?

The movement is performed by:
- abdominal, shoulder, and back muscles

Also worked by:
- arms, glutes, thighs

Starting position:

Kneel with your knees shoulder-width apart. Grasp the ball with both hands, straighten your back, and pull your abs in.

Movement:
Raise the ball overhead, rotate your upper body to the right, and vigorously throw the ball to the floor so that it bounces sideways from your right knee. Catch the ball and, rotating your upper body to the left, raise it above your head. Vigorously throw the ball to the floor again – this time sideways from your left knee. Catch it and repeat, bouncing the ball first to the left and then to the right side of your body.

Tip:
Knees shoulder-width apart. Elbows slightly bent. Back straight, abs tight. Bounce the ball off the floor next to you. knees.

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

Hitting a medicine ball with a kneeling torso twist

How to properly perform a push-up and a front extension?

The movement is performed by:
- the chest and arm muscles (triceps), as well as the back and shoulders.

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

Starting position:
Lie on your stomach with your feet hip-width apart. Pull in and tighten your abs. Extend your arms and dumbbells forward. Place your toes on the floor.

Movement:
Bend your elbows and place the dumbbells on the floor under your shoulders. Firmly brace your entire body and straighten your elbows, moving into a front support position. Keep your head, torso, hips, and legs in a straight line. Bending your elbows, lower your body off the floor and extend your arms forward, returning to the starting position. Repeat.

Tip:
Feet hip-width apart. Place the dumbbells on the floor under your shoulders. Abdominal and glutes contracted.

To perform this exercise, you will need: dumbbells.

Push-up and straightening your arms forward while lying on your front

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.

From lunge to lunge with double arm work

How to properly perform knee-under-body push-ups?

The movement is performed by:
- the chest and arm muscles (triceps), as well as the hip flexors, glutes, and abdominal muscles.

Additionally, it works:
- the legs.

Starting position:

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

Movement:
Bending your elbows, lower your torso just above the floor. Straightening your elbows, reach your bent right knee under your torso toward your head. At the same time, round your back and lower your head. Repeat, alternating legs.

Tips:
Hands wider than shoulders. Head, torso, hips, and legs in a straight line. Tuck your thighs toward your chest, tucking your head between your arms.

Push-ups with knees under the torso

How to properly perform a dumbbell front lunge?

The movement is performed by:
- the shoulder muscles

Additionally works:
- the thighs, glutes, and abdominal muscles

Starting position:

Take a lunge, keeping the knee of your back leg just above the ground. The knee of your front leg above the foot. Lower your arms and dumbbells to your sides. Place your palms facing forward. Elbows slightly bent.

Movement:
Raise your arms forward to nose height. Lower your arms to the starting position. Repeat.

Directions:
Knee of your front leg above the foot, knee of your back leg just above the ground. Keep your back straight and your abs pulled in. Raise the dumbbells to nose height.

You will need dumbbells for this exercise.

Raising dumbbells forward in a lunge

How to alternately move your elbows back on a kinesis machine?

The movement is performed by:
- back muscles

Additionally, they work:
- arms, shoulders

Starting position:
Grab the machine's handles (the ones hanging vertically) and stand facing it. Take one leg back. Tighten your stomach and straighten your back. Hands spread shoulder-width apart and raised forward to chest height, palms facing outwards. Elbows straight. Shoulders retracted.

Movement flow:
Alternately, pull your elbows back, working your back muscles hard. With a slightly slower movement, straighten your arms forward to the starting position. Repeat.

Tips:
One leg slightly in front. Straight back, tummy tucked in. Torso still.

You will need kinesis to perform this exercise.

Alternate elbows back at the kinesis machine

How to do flyes?

The movement is performed by:
- the chest muscles

Additionally works:
- shoulders, arms

Starting position:

Rest your back on the exercise ball with your feet shoulder-width apart. Hold the dumbbells with a hammer grip. Keep your elbows slightly bent.

Movement:
Lower your arms to your sides – your elbows should remain slightly bent, below your chest. Slowly return to the starting position. Repeat.

Tips:
Keep your elbows bent. Perform the movement at the shoulder joints – as you lower your arms, do not change the angle of your elbows. Push your chest forward as you lower your arms.

You will need dumbbells and an exercise ball for this exercise.

Chin-ups while standing on a kinesis machine

How to retract your arms while kneeling on the kinesis machine?

The movement is performed by:
- the upper back and shoulder muscles

Additionally works:
- arms, abs

Starting position:

Cross-grip the handles of the machine (the ones suspended vertically) and stand facing it. Kneel with your knees and feet hip-width apart. Tighten your abs and keep your back straight. Raise your arms in front of your chest, palms close together and the backs of your hands turned outward. Elbows slightly bent. Shoulder blades pulled together.

Movement:
Move your arms sideways back without changing the angle of your elbows. With a slightly slower movement, return your arms to the starting position. Repeat.

Directions:
Knees and feet hip-width apart. Back straight, abs tight. Elbows slightly bent.

You will need kinesis to perform this exercise.

Retracting the arms while kneeling on the kinesis machine

How to properly perform the exercise: Side Leg Pushes while Supported on Forearms?

Works:
- Abdominals and glutes

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

Starting position:
Assume a front leg push-up position on your forearms, with your feet narrowly placed and resting on the plates. Your head, torso, hips, and legs in a straight line. Your elbows are straight under your shoulders.

Movement:
While maintaining the position, move one leg out to the side, then the other. Your feet are constantly sliding on the plates. Repeat.

Tip:
Keep your torso, hips, and legs in a straight line. Abdominals contracted. Don't lift your hips. Keep your elbows about shoulder-width apart. Move your leg as far to the side as possible.

You will need paper plates for this exercise.

Pushing the legs sideways, supporting them on the forearms

How to properly perform a push-up with your feet 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 feet on the ball. Place your hands slightly wider than shoulder-width apart. Tighten your abs.

Movement:
Bending your elbows, lower your torso just above the floor. Return to the starting position. Repeat.

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

You will need a medicine ball for this exercise.

Push-up with feet on a medicine ball

How to properly perform the exercise: back leg extension on plates?

The movement is performed by:
- the thighs and glutes

Additionally worked by:
- the calves, 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. Keep your back straight and your abs tight.

Movement:
Push the plate back with your right leg and bend your knees – the left one over your foot and the right one over the floor. Return to the starting position. Push the plate back with your left leg and bend your knees – the right one over your foot and the left one over the floor. Return to the starting position. Repeat.

Tip:
Push your leg back. Bend the knee of your front leg over your foot. Keep your back straight and your abs tight. Your torso slightly leaning forward. Do not tilt your knee inward.

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

Stretching your legs back on plates

How to perform elbow bends and kettlebell overhead raises?

The movement is performed by:
- biceps, shoulders, arms, and back

Additionally works:
- abdominals (stabilizes the physique)

Starting position:
Grab the kettlebell with an underhand grip and stand with your feet shoulder-width apart. Knees slightly bent, arms with the kettlebells at your sides. Elbows slightly bent, abs tight, back straight.

Movement:
Bend your elbows, raising the kettlebell to your shoulders. Then straighten your arms, raising the kettlebell overhead. Reverse the movement to return to the starting position. Repeat.

Directions:
Feet shoulder-width apart. Abdominals tight, back straight. Do not fully extend your elbows as you lower your arms.

You will need a pair of kettlebells for this exercise.

Bending the elbows and lifting the kettlebells above the head

How to perform elbow extensions while lying on your back?

The movement is performed by:

- the muscles of the back of the arms

Additionally works:

- the glutes, thighs

Starting position:

Grab dumbbells and lie on your back. Bend your knees and place your feet wider than shoulder-width apart on the floor. Place your hands and dumbbells vertically above your shoulders. Palms turned inward. Raise your hips.

Movement:

Keep your hips high. Bend your elbows, lowering the dumbbells to the sides of your head. Your arms remain stationary. Return to the starting position. Repeat.

Tips:

Keep your elbows in the same place. Lower the dumbbells to the sides of your head. Abs engaged. Feet wider than shoulder-width apart.

Straightening your elbows while lying on your back

How to perform a half-squat with a torso bend and a kettlebell?

Tips:
Keep your back straight, abs pulled in. Your knees bend over your feet – don't tilt them inward or extend them beyond the toes of your shoes.

The movement is performed by:
- the glutes and thighs

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

Starting position:
Grab a kettlebell with both hands using an overhand grip. Stand with your feet hip-width or shoulder-width apart. Pull in and tighten your abs, and straighten your back.

Movement:
Bend your knees, leaning your torso forward and lowering the kettlebell towards the floor. Return to the starting position. Repeat.

You will need a kettlebell for this exercise.

Half squat with torso bend and kettlebell

How to perform a front leg raise?

Works:
- abdominal and back muscles

Additionally works:
- glutes, legs, chest (stabilizes the body), and arms

Starting position:

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

Movement:
Raise your arms forward alternately. Perform the movement slowly and precisely.

Tips:
Tighten the abdominal, leg, glutes, and arm muscles. Don't tilt your head. Make sure your hips don't sag.

Do it right