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 do a front raise?

The movement is performed by:
- the shoulder muscles

Additionally works:
- the abdominal muscles, glutes, and back (stabilize the posture)

Starting position:

Place your feet shoulder-width apart, with your legs slightly bent. Lean your torso forward slightly. Remember to keep your back straight. Hold the dumbbells with an overhand grip. Your elbows are slightly bent.

Movement:
Raise your arms forward to face height. Slowly return to the starting position. Repeat.

Directions:
Place your feet hip-width apart. Remember to keep your back straight. Tighten your abdominal muscles. Lean forward slightly. Keep your elbows slightly bent. Raise your arms to face height.

You will need dumbbells for this exercise.

Raise your arms forward

How to do kettlebell push-ups?

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 push-up position with your right hand on the kettlebell handle. Feet hip-width apart. Elbows straight. Head, torso, hips, and legs in a straight line. Hands slightly wider than shoulder-width apart.

Movement:
Bending your elbows, lower your torso just above the floor. Return to the starting position. Repeat, and then repeat with your other hand on the kettlebell.

Directions:
Legs, hips, torso, and head in a straight line. Abdominals and glutes contracted.

You will need a kettlebell for this exercise.

Kettlebell push-up

How to perform front-lying arm raises on a ball?

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

Additionally works:
- the abdomen, glutes, legs

Starting position:

Lie on your stomach on the ball, with your legs spread wide apart. Your head, torso, and legs form a straight line. Your arms are straight and extended straight out, just above the floor.

Movement:
Raise your arms until they are in line with your torso. Lower them to the starting position. Repeat.

Tips:
Lift your torso so that it forms a line with your thighs. Do not arch your lower back too much. Pause for a moment.

You will need an exercise ball for this exercise.

Raising your arms while lying on your front 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.

Dumbbell press with rotation

How to perform a front lunge on a tubing exercise?

The movement is performed by:
- the shoulder muscles

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

Starting position:

Place one foot on the tubing and grasp its ends. With the other leg, lunge forward, keeping the knee of the leg behind you just above the ground. Lower your arms to your sides. Wrap the ends of the tubing around your wrists and place the palms of your hands forward. Keep your elbows slightly bent.

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

Tips:
Knee should not extend beyond the toes. Keep your abdominal muscles tight.

Note: This exercise can also be performed with an elastic band.

Raising your arms in front of you in a tubing lunge

How to perform a lateral tubing stretch?

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

Additionally works:
- arms, calves, and abdominal muscles

Starting position:

Stand with your legs apart, knees slightly bent, and toes pointed outward. Grasp the tubing by the ends and wrap it around your hands until your hands are shoulder-width apart. Raise your arms forward to shoulder height, thumbs pointing toward each other. Tighten the tubing. Keep your back straight.

Movement:
Stretch the tubing by moving your arms back and simultaneously performing a half-squat. Return to the starting position. Repeat.

Directions:
Knees slightly bent. Toes point outward. Arms at shoulder height. Bring your shoulder blades together as you stretch the band. Knees form a straight line with your feet.

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

Lateral tubing stretch

How to properly perform: elbow extensions with a narrow bar on a cable pulley?

The movement is performed by:
- the backs of the arms (triceps)

Starting position:

Stand facing a high pulley. Grasp the short bar attached to the cable pulley with both hands using an overhand grip. Spread your feet hip-width apart, bend your knees slightly, and lean your straight torso slightly forward. Lower your arms and the cable in front of your body, keeping your elbows straight. Retract your shoulder blades and pull your abs in.

Movement:
Keeping your torso still, slowly bend your elbows. Straighten your elbows to the starting position. Repeat, making sure to keep your elbows in the same place the entire time.

Tip:
Keep your back straight, abs pulled in. Feet hip-width apart. Knees slightly bent. Keep your elbows in the same place the entire time (neither forward nor backward).

Elbow extension with a narrow pulley bar

How to perform single-leg lunges on a ball?

The movement is performed by:
- the thighs and glutes

Additionally, it works:
- the shoulders, abdominals, and back (stabilizes the posture)

Starting position:

Stand upright. Bend one leg at the knee and rest the back of the foot on the ball. The leg standing on the ground is the front leg, and the leg on the ball is the back leg.

Movement:
Roll the back leg backward on the ball, bending the knee of the front leg and leaning slightly forward. Bring your arms forward. Return to the starting position. Repeat, and then perform the exercise with the other leg.

Directions:
The torso forms a line with the thigh of the back leg. Keep your back straight and your shoulder blades together. Keep your weight on the front leg. The knee of the front leg does not extend beyond the toes.

You will need an exercise ball for this exercise.

Lunges with one foot on the ball

How to perform a lunge with bent arms on a tubing bar?

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

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

Starting position:

Place one foot on the tubing bar and grasp its ends. Lunge with the other leg. Lower your arms to your sides. Wrap the ends of the tubing around your wrists and place your hands with your thumbs forward. Keep your elbows slightly bent.

Movement:
Simultaneously, bend your knees further (the knee of your back leg stops just above the ground) and bend your elbows, raising your hands to your shoulders and rotating them outward with your thumbs. Slowly return to the starting position. Repeat.

Tips:
Knees should not extend beyond your toes. Bend your elbows, bringing your hands towards your shoulders.

Note: This exercise can also be performed with a resistance band.

Lunge with bent arms on tubing

How to perform the behind-the-head arm extension?

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

Additionally works:
- the abdominal muscles, back, shoulders (stabilize the posture)

Starting position:
Stand with your feet hip-width apart. Hold the dumbbells with a hammer grip. Your elbows are slightly bent, and your hands are clasped together above your head.

Movement:
Bend your elbows, lowering the dumbbells behind your head. Slowly return to the starting position. Repeat.

Tips:
Tighten your abdominal muscles. Avoid hyperextending your elbows. Remember to keep your back straight.

You will need dumbbells for this exercise.

Straightening your arms from behind your head

How to perform elbow extension and flexion while lying on your front?

The movement is performed by:

- back muscles

Additionally works:

- shoulders, arms, glutes
Starting position:

Grab dumbbells and lie on your stomach. Knees straight, toes of shoes on the floor. Raise your chest and head just above the floor. Extend your arms and dumbbells forward and position them above the floor. Pull in and tighten your abdominal muscles.

Movement:

Keep your torso stationary. Bend your elbows back, drawing your shoulder blades together firmly. Straighten your arms, returning to the starting position. Repeat.

Tips:

Keep your abs tight. Chest off the floor. Face down.

Straightening and bending the elbows while lying on the front

How to perform a balancing act?

The movement is performed by:

- arms

Additionally works:

- abdomen, chest

Starting position:

Assume a front support position on an inverted bosu. Your torso, hips, and legs are in a straight line. Your head is in line with your torso. Your hands are close to the edge of the bosu. Your elbows are slightly bent.

Movement:

Keeping your torso still, shift your weight alternately to your right and left hands, while rocking the bosu from side to side.

Tips

Feet shoulder-width apart. Your legs, hips, and torso are in a straight line.

Balancing

How to perform a dumbbell lateral hip raise?

The movement is performed by:

- oblique abdominal muscles

Additionally works:

- hips, arms, thighs

Starting position:

Assume a lateral hip raise position on your forearm – elbow under your shoulder, and your upper leg in front of your lower leg. The hand of your upper arm holding the dumbbell is extended upward and positioned at a right angle to your body. Hips are lifted, and your head, torso, and legs are in a straight line.

Movement:

Lower your hips just above the floor and raise them again. Repeat, then repeat on the other side.

Tips:

Elbow in a straight line under your shoulder. Your upper leg is in front of your lower leg. Your body is in a straight line.

Raising hips sideways with a dumbbell

How to perform backward circles with dumbbells?

The movement is performed by:

- back muscles

Additionally works:

- glutes, back of thighs, arms, and shoulders

Starting position:

Grab dumbbells and stand with your feet hip-width apart. Bend your knees slightly and lean your straight torso forward, placing it at about a 45-degree angle to the floor. Hang your arms and dumbbells vertically down. Pull in and tighten your abs. Straighten your back.

Movement:

Keeping your torso stationary, alternately move your arms backward in large circles – as you raise your arm forward, extend your shoulder, and as you pull your bent arm back, also retract your shoulder.

Tips

Knees slightly bent, back straight. Feet hip-width apart. Abdomen pulled in.

Backward circles with dumbbells

How to properly perform a leg raise while supported?

Works:
- glutes and lateral thigh muscles

Additionally works:
- core and shoulder girdle muscles (stabilize the torso)

Starting position:

Insert your legs into a band loop and place it at the level of your lower thighs. Kneel on your forearms, elbows under your shoulders, knees under your hips, abs tight, back straight. Feet hip-width apart. Extend your right arm out to the side and place your hand on the floor. Raise your right knee and foot just above the floor.

Movement:
Keeping your torso still, raise your right leg out to the side. Slowly lower your leg to the starting position. Repeat, then repeat with the other leg.

Tip:
Band above your knees. Knees under your hips. Keep your torso still.

To perform this exercise, you'll need a band. exercises.

Do it right