po wyzwaniu PL.mp4

Get a slim waist in 3 weeks

Frame 4861.png

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 bicep curls?

The movement is performed by:
- biceps

Additionally works:
- the backs of the arms (triceps)

Starting position:

Stand with your feet hip-width apart. Tighten your abs and straighten your back. Grab the ends of the band and lower your arms to your sides – in this position, the band should be slightly taut.

Movement:
Hold your torso and one arm stationary. Bend the elbow of the other, raising your hand toward your shoulder. Return to the starting position. Repeat with one arm, then the other.

Tip:
Hold the ends of the band in your hands. Keep your back straight and abs tight.

You will need an exercise band for this exercise.

Bicep curls

How to properly perform the shoulder abduction and forward arm extension with rotation?

The movement is performed by:
- shoulders

Additionally works:
- arms and back

Starting position:

Grab dumbbells and stand with one leg slightly back. Knees slightly bent. Back straight, abs pulled in. Bend your elbows to a right angle, position them next to your waist, and turn your palms upward.

Movement:
Raise your right arm out to the side to shoulder height without changing the angle of your elbow. Lower your arm to the starting position and straighten your arms forward, raising them to nose height and rotating your palms down. Return to the starting position. Repeat, alternating between raising your right and left arms out to the side.

Tip:
Feet hip-width apart, one leg back. Knees slightly bent. Back straight, abs pulled in.

You will need dumbbells for this exercise.

Abducting the arm and straightening the arms forward with rotation

Monster Walk with a Mini Band  
The monster walk is one of the most effective exercises for activating and strengthening the glute muscles and hip stabilizers. Constant band tension combined with a semi-squat position leads to intense engagement of the gluteus maximus and medius, the thigh muscles, and the entire pelvic stabilization system. 
 
This exercise is commonly used in strength training, functional workouts, and injury prevention for the knees and hips. It teaches proper glute activation and supports knee joint stability during movements such as squats, lunges, and running.

<h2>Which muscles are involved in the monster walk?</h2>

<strong>Primary muscles:</strong>
* gluteus maximus,
* gluteus medius,
* quadriceps (front of the thigh),
* hamstrings (back of the thigh).

<strong>Secondary and stabilizing muscles:</strong>
* hip adductors and abductors,
* calf muscles,
* spinal erectors,
* core muscles (transverse abdominis, obliques, pelvic stabilizers).

The monster walk works perfectly as part of a warm-up, a glute activation drill before leg training, or as a standalone lower-body exercise.

<h2>Proper technique</h2>

<strong>Starting position:</strong>
1. Stand with your feet shoulder-width apart.  
2. Keep your back straight, chest open, and core engaged.  
3. Place the resistance band around the upper calves or lower thighs (harder version – above the knees).  
4. Push the hips back and bend the knees to about 45°, assuming an athletic semi-squat stance.  
5. The band should already be under tension, with knees slightly pushed outward.

<strong>Movement (concentric phase):</strong>
1. From this position, take the first step forward and slightly to the side.  
2. Maintain constant band tension and keep your legs bent.  
3. Bring the trailing leg in without allowing the band to fully relax.

<strong>Continuation:</strong>
1. Perform alternating steps right–left, moving forward.  
2. After 3–4 steps, change direction and move backward using the same technique.

<strong>Breathing:</strong>
* Breathe calmly and rhythmically throughout the set.  
* Do not hold your breath – brace your core with every step.

<h2>Most common mistakes</h2>

<strong>Straightening the legs during movement</strong>  
Reduces muscle tension and removes the main purpose of the exercise.

<strong>Knees collapsing inward</strong>  
Can overload the knee joints and reduce glute activation.

<strong>Band resistance that is too light or steps that are too short</strong>  
Makes the exercise too easy and limits its strengthening effect.

<h2>What workouts pair well with the monster walk?</h2>
This exercise fits perfectly into:  
* lower-body workouts (Leg Day),  
* Full Body Workout (FBW) routines,  
* functional and stability programs,  
* warm-ups before squats, deadlifts, and lunges.

Monster walk

How to perform a front lateral raise?

Works:
- abdominal and back muscles

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

Starting position:

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

Movement:
Raise your arms alternately to your sides. Perform the movement thoroughly.

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

Raising arms sideways in front support

How to perform the bent-over arm extension?

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

Additionally, it works:
- the shoulders, back, and glutes (stabilize the posture)

Starting position:

Place your feet hip-width apart and lean your torso forward. Hold the dumbbells with a hammer grip. Keep your elbows bent.

Movement:
Straighten your elbows, lifting the dumbbells back. Slowly return to the starting position. Repeat.

Tips:
Tighten your abdominal muscles. Remember to keep your back straight. Knees slightly bent. Avoid hyperextending your elbows. Keep your head aligned with your torso.

You will need dumbbells for this exercise.

Straightening the arms with the body falling

How to perform a back squat with a tubing band?

The movement is performed by:
- the thighs and glutes

Additionally works:
- the back

Starting position:

Stand with both feet on the middle of the tubing band. Grasp its ends and run the band behind your arms and back. Elbows point slightly outward, hands at your shoulders. Spread your feet hip-width apart.

Movement:
Keeping your back straight, perform a half-squat. Return to the starting position.

Tips:
Feet hip-width apart. Remember to keep your back straight. Elbows point slightly outward.

Note: This exercise can be performed with tubing or a band.

Squat with tubing on the back

How to perform a dumbbell lateral pulldown?

The movement is performed by:

- oblique abdominal muscles

Additionally works:

- back, hips, arms, thighs

Starting position:

Lie on your side and support your torso on your forearm – elbow under your shoulder. Top leg in front of your bottom leg. Top hand with dumbbell vertically above your shoulder. Raise your hips off the floor, aligning your torso and legs in a straight line.

Movement:

Twisting your torso towards the floor, reach the dumbbell under your torso and back. Return to the starting position. Repeat, and then perform on the other side.

Tips:

Elbow in a straight line under your shoulder. Top leg in front. Don't tilt your hips. Body in a straight line.

Pulling a dumbbell under the torso in side support

How to do crunches on a ball?

The movement is performed by:

- abdominal muscles

Starting position:

Lie on your back on the ball, knees bent, feet apart and firmly planted on the ground. Your torso should be parallel to the floor. The ball should be placed under your lumbar spine. Press your lumbar spine into the ball. Place your fingers behind your head, elbows spread apart.

Movement:
Lift your torso, bringing your sternum toward your pubic bone, and then slowly return to the starting position. Repeat.

Tips:
The ball should be placed under your lumbar spine. Your lumbar spine should be pressed against the ball. Don't raise yourself too high. Don't pull your head with your hands.

You will need an exercise ball for this exercise.

Crunches on the ball

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.

Pressing dumbbells on a ball

How to properly perform a lunge and a forward knee with arm work?

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

Additionally, it works:
- the arms, back, and abdominal muscles

Starting position:

Stand with your feet hip-width apart. Point your toes forward. Keep your back straight and your abs tight. Lower your arms and dumbbells to your sides, palms facing outward. Step your right leg back and bend your knees (knee of your front leg over your foot).

Movement:
Come to a standing position on your left leg and raise your bent right knee forward while simultaneously raising your arms forward to nose height. Still standing on your left leg, bend your elbows, taking them far back (pulling your shoulder blades together). Straighten your arms forward, stepping your right leg back and bending your knees. Lower your arms to your sides. Repeat, then repeat the exercise starting from Step back your left leg.

Tip:
Hold the dumbbell with an overhand grip. Bend your knee over your foot. Raise your knee to hip height. Keep the knee of the leg you're standing on slightly bent.

You'll need a dumbbell to perform this exercise.

Bend and knee forward with arm work

How to do the knee-to-chest pull?

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

Additionally works:
- the back, thighs, and chest (stabilize the posture)

Starting position:

Sit on the outside of your buttocks and support your torso on your forearm. Keep your legs together, knees slightly bent. Keep your legs just above the floor. Your free hand is behind your head.

Movement:
Pull your knees toward your chest while simultaneously lifting your torso. The movement should be dynamic.

Tips:
Keep your legs together, knees slightly bent. Dynamically pull your thighs toward your chest.

Bringing your knees to your chest

How to properly perform the exercise: elbow curl with a low pulley?

Movement performed by:
- biceps

Starting position:

Stand facing a low pulley. With your left hand, grasp the single handle attached to the cable with an underhand grip. Kneel on your right knee and place your left foot on the floor in front of you. Lean your straight torso slightly forward and rest your left elbow on your left knee. Straighten your arm with the cable at the elbow, palm facing up. Pull your shoulder blades together, and draw your abs in.

Movement:
Keeping your torso still, bend your left elbow. Straighten your elbow to the starting position. Repeat, then repeat with the other arm.

Tip:
Keep your back straight, abs pulled in. Hand in an underhand grip. Elbow resting on your knee. Keep your knee above your foot.

You will need a cable machine to perform this exercise.

Bending the elbow on the lower pulley

How to properly perform the exercise: barbell press from behind the chest?

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

Additionally, it works:
- the upper part of the pectoralis major, the trapezius, the back of the shoulders, and the abdominal and back muscles (stabilize the physique)

Starting position:

Grab the barbell with an overhand grip, placing your hands wider than shoulder-width apart. Place the bar above your upper chest. Keep your elbows bent. Stand with your feet shoulder-width apart. Point your toes slightly outward. Keep your abs tight and your back straight. Knees straight, but not locked (minimally bent).

Movement:
Straighten your elbows to raise the barbell above your head. Slowly return to the starting position. Try to keep your torso still. Do not arch your lumbar spine. Repeat.

Tip:
Feet shoulder-width apart Shoulders. Hands with an overhand grip and positioned wider than shoulder-width apart. Back straight, abs tight. Knees slightly bent.

You'll need a barbell to perform this exercise.

Pressing the barbell in front of the chest

How to perform the elbow and leg extension back?

The movement is performed by:

- the backs of the arms and glutes

Additionally works:

- the back, backs of the thighs

Starting position:

Grab dumbbells and stand with your feet hip-width apart (it will be a bit more difficult with your feet together). Bend your knees slightly and lean your straight torso forward, positioning it at about a 45-degree angle to the floor. Raise your bent elbows back close to your torso. Your palms are turned inward. Pull in and tighten your abs.

Movement:

Keep your torso and arms stationary. Straighten your elbows by raising the dumbbells back, straightening one leg back and touching the toe of your shoe to the floor. Return to the starting position. Repeat, alternating leg extensions.

Directions:

Keep your knees slightly bent. Feet hip-width apart or close together. Keep your elbows in the same position. place. Abdomen tense, back straight.

Straightening your elbows and legs back

How to perform a straight-arm incline climber?

Works:
- abdominals and hips

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

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:
Alternately, pull your knees diagonally toward your chest, incorporating your hips into the movement.

Tips:
Feet hip-width apart. Elbows straight. Body in a straight line. Pull your knees diagonally toward your chest.

Do it right