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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 do a jumping jack with dumbbells?

The movement is performed by:

- the shoulders, upper back, and calves

Additionally works:

- the thighs and arms

Starting position:

Grab dumbbells and stand with your feet hip-width apart or slightly narrower. Bend your knees slightly. Bend your elbows, and place your hands with the dumbbells next to your shoulders. Palms turned, fingers pointing forward. Pull in and tighten your abs. Straighten your back.

Movement:

Jump and land with your feet apart, lifting the dumbbells upward. Jump back to a narrow stance and lower the dumbbells to your sides. Repeat.

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

Tips:

Keep your knees slightly bent. Land softly. Keep your abs pulled in and your back straight.

Jumping jack with dumbbells

How to properly perform the exercise: Elbow curl with a cable pulley?

Movement performed by:
- biceps

Starting position:

Stand in front of a low pulley. Grab the short bar attached to the cable pulley with both hands using an underhand grip. Spread your feet hip-width apart, bend your knees slightly. Keep your torso straight. Lower your arms and the cable in front of your torso, keeping your elbows straight. Pull your shoulder blades together, and pull your abs in.

Movement:
Keeping your torso still, 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. Hands in an underhand grip and positioned narrowly. Feet hip-width apart. Knees slightly bent. Your torso remains stationary. Keep your elbows in the same place the entire time (do not move forward or They retract).

You will need a pulley to perform this exercise.

Bending the elbows on a pull-up

How to perform oblique leg pulls?

The movement is performed by:
- the abdominals and hips

Additionally works:
- the thighs

Starting position:

Lie on your back, grab the ball with your feet, and raise your legs until your lower back touches the floor. Place one hand behind your head, elbow out to the side, and the other hand on the floor.

Movement:

In one movement, pull the knee of the opposite leg toward your chest, toward the hand behind your head, so that the ball doesn't slip out between your feet. Bring your elbow toward your knee, lifting your shoulder blade off the floor. Return to the starting position. Repeat, and then perform the exercise with the other arm and leg.

Tips:
Don't lower the ball too low. Keep your lower back pressed to the floor.

You will need an exercise ball for this exercise.

Oblique leg pull

How to properly perform the exercise: standing shoulder abduction in a gate?

The movement is performed by:
- shoulder muscles

Starting position:

Stand between two lower pulleys (called a gate), facing each other. Grab the individual handles of the pulleys with an overhand grip – grab the right pulley with your left hand and the left pulley with your right. Stand exactly in the middle of the gate. Spread your feet shoulder-width apart. Lower your arms in front of your body, palms close together. In this position, the pulley cables should be crossed. Your elbows should be slightly bent. Straighten your back and draw your abs in.

Movement:
Without straightening your elbows, raise your arms out to the sides to shoulder height. Slowly lower your arms to the starting position. Repeat.

Tip:
Back straight, abs pulled in. Feet shoulder-width apart, knees slightly bent. Hands in an overhand grip, pulley cables crossed.

To perform this exercise you'll need a lift.

Abduction of arms in a gate while standing

How to properly perform lateral raises with a band?

The movement is performed by:
- the shoulder muscles

Additionally works:
- the arms

Starting position:

Stand with your feet hip-width apart. Pull in your abs and straighten your back. Grasp the ends of the band in both hands, bend your elbows to a straight angle, and place them next to your waist.

Movement:
Keeping your torso and left arm stationary, raise your right arm out to the side, pulling the band firmly. Lower your arm to the starting position. Repeat, and then repeat with the other arm.

Tip:
Squeeze your abs and glutes. Pull your shoulder blades back and down your back.

You will need an exercise band to perform this exercise.

Side arm raises with a band

How to perform a lunge elbow curl?

The movement is performed by:

- the front muscles of the arms (biceps)

Additionally works:

- the thighs and glutes

Starting position:

Stand with your feet hip-width apart. Step forward with your left foot and bend your knees to a 90-degree angle. Place your left knee over your foot. Lower your arms and dumbbells to your sides, palms facing forward. Straighten your back and draw your abs in.

Movement:

Keeping your torso still, bend and straighten your elbows (not completely!) in the lunge. Repeat with the other leg.

Tips:

Keep your back straight and your abs pulled in. Knee of your front leg over your foot. Keep your elbows in place.

Bending the elbows in a lunge

How to properly perform leg transitions and weight transfers?

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

Additionally worked by:
- back, arms

Starting position:

Take a kettlebell 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 forward. Hold the kettlebell with both hands in front of your chest, slightly closer to your left shoulder, elbows bent. Keep your back straight, and your 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, move the kettlebell forward in a wide arc, then towards your right shoulder. 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, extend your arms and legs.

Tip:
The entire Keep both feet on the floor. The bent knee is above the foot. Keep your back straight, abs pulled in. Keep your head in line with your torso.

You'll need kettlebells to perform this exercise.

Switching from foot to foot and shifting weight

How to perform leg abduction while lying down?

The movement is performed by:
- muscles of the lateral sides of the thighs and abdomen

Additionally, they work:
- buttocks

Starting position:
Insert your legs into the loop of tape and place it at ankle height. Lie on your back and place your legs almost vertically, knees slightly bent. Legs spread hip-width apart. In this position, the tape should be taut. Place your arms along your body. The entire back should be in contact with the ground.

Movement flow:
Pressing your lower back to the ground, spread your legs and tighten the band tightly. Return your legs to the starting position. Repeat.

Tips:
Keep your lower back pressed to the ground all the time.

You will need a band to perform this exercise.

Leg abduction lying down

How to do lateral raises?

The movement is performed by:

- the shoulder muscles

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

Starting position:

Place your feet hip-width apart, bend your knees, and slightly lean forward with your torso straight. Hold the dumbbells with an overhand grip. Keep your elbows straight.

Movement:
Raise your arms out to the sides to shoulder height. 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. Lean forward slightly. Keep your elbows straight.

You will need dumbbells for this exercise.

Side arm raises, elbows bent

How to properly perform the exercise: Pull-up bar to chin with a cable pulley?

The movement is performed by:
- deltoid muscles

Additionally worked by:
- abdominal and back muscles (stabilize the body)

Starting position:

Stand in front of a low pulley. Grab the short bar attached to the cable pulley with both hands using an overhand grip. Spread your feet shoulder-width apart, bend your knees slightly. Keep your torso straight. Lower your arms in front of your torso, keeping your elbows straight. Pull your shoulder blades together, and pull your abs in.

Movement:
Keeping your torso still, bend and raise your elbows laterally to pull the bar up towards your chin. Straighten your elbows to the starting position. Repeat.

Note: If you have problems with your shoulder joints, avoid this exercise.

Tip:
Keep your back straight, abs pulled in. Hands in a grip and positioned narrowly. Feet placed on Shoulder-width apart. Knees slightly bent. Your torso remains stationary. Keep your elbows wide and high.

You'll need a pulley to perform this exercise.

Pulling the bar to the chin while doing a pull-up

How to perform a tubing press?

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

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

Starting position:

Stand with one foot on the tubing, with the other slightly forward. Grasp the ends of the tubing, and with your elbows bent at a right angle, raise them out to the sides and hold them slightly below your shoulders. Your forearms are vertical, with the tubing behind your shoulders. Your back is straight, and your abs are tight.

Movement:
Straighten your arms upward. Bend and lower your elbows to the starting position. Repeat.

Tips:
Tighten your abdominal muscles to avoid arching backward. Keep your forearms vertical.

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

Tubing press up

How to perform a back stretch?

Note: Stretching exercise:

- back and shoulders

Position:

Kneel on both knees with your legs wider than hip-width apart. Place your hands on the floor in front of your knees and lower your torso as low as possible, bringing your hands forward as far as possible. Lengthen your spine and arms as much as you can, and lower your chest as low as possible.

Recommendations:

Hold this position for 20-40 seconds. Breathe. You can do several repetitions.

Tips:

Knees and feet wider than your hips. Arms extended well forward. Elbows straight, head in line with your torso.

Stretching the back muscles

How to do leg-to-hand crunches?

The movement works:

- the abdomen

Additionally works:

- the hip flexors, chest

Starting position:

Grab dumbbells and lie on your back. Knees slightly bent, heels on the floor, legs apart. Lower back pressed against the floor. Place your hands and dumbbells wide on the floor, elbows slightly bent. Position your head just above the floor.

Movement:

Exhaling, raise your left leg and upper torso, bringing your right hand and dumbbell toward your raised shin. Return to the starting position. Repeat by lifting your right leg and reaching for it with your left hand. Repeat.

Directions:

Legs in a wide stance. Your entire back is pressed against the floor. Knees slightly bent. The shoulder blade lifts off the floor. Exhaling, raise your leg and arm.

Abdominal tightness - leg to hand

How to perform a side-in leg raise on a ball?

The movement is performed by:
- the thigh muscles (inner thigh)

Additionally, it works:
- the abdomen, back (stabilizes the body)

Starting position:

Lie on your side. Straighten the arm closest to the floor and rest your head on it. Place your other hand on your hip. Place your upper leg on the ball with the inside. Raise your lower leg straight a few centimeters off the floor, keeping it clear of the ball.

Movement:
Lift your lower leg as high as you can, then return to the starting position. Repeat and practice with the other leg.

Directions:
Keep your foot turned. Your leg is not touching the ground.

You will need an exercise ball for this exercise.

Lifting the leg sideways inwards on the ball

How to perform a lying elbow extension?

The movement is performed by:

- the arm muscles (triceps)

Starting position:

With your back on the ball, place your feet hip-width apart. Grasp a dumbbell with a hammer grip and place your hand vertically above your shoulder. Your palm is turned forward, with your other hand on your biceps.

Movement:
Bend your elbow, lowering the dumbbell toward your shoulder. Slowly return to the starting position. Repeat, and then perform the exercise with the other hand.

Tips:
Stabilized shoulder joints. Movement occurs only at the elbow. Avoid hyperextending the elbow.

You will need dumbbells for this exercise.

Do it right