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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 perform a jump with a transition to a front support position?

The movement is performed by:

- the entire body

Starting position:

Stand with your feet hip-width apart, with your arms at your sides. Pull in your abs and straighten your back.

Movement:

Jump, raising your arms upward. Land softly and place your hands on the floor, keeping your torso straight and your knees slightly bent. Move your arms forward until you are in a front support position – your hands under your shoulders, your head, torso, hips, and legs in a straight line. Move your hands toward your feet to return to the starting position. Repeat.

Tips:

Do not arch your lumbar spine. In the support position, place your hands under your shoulders.

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

Jump with forward support

How to do horizontal scissors?

Works:

- Abdominal and hip muscles

Starting position:

Lie on your back. With your knees slightly bent, place your legs at about a 45-degree angle to the floor. Place your arms alongside your body, pressing your palms against the sides of your buttocks. Lift your head and shoulder blades off the floor, squeezing your abs tightly.

Movement:

While maintaining the position, alternate your legs: spread your legs and cross them, right over left, left over right. The movement should be quite dynamic.

Tips:

Keep your lumbar spine pressed against the floor. Breathe!

Horizontal scissors

How to perform kicks while lying on your side?

The movement is performed by:

- buttock and thigh

Starting position:

Lie on your side. Support your head with the palm of your lower arm. Place the palm of your upper arm on the floor in front of your chest. Bend your knees to a right angle and position your legs so that your thighs are at a right angle to your torso. Raise your upper leg just above your lower leg. Keep your feet raised, your back straight, and your abs tight.

Movement:

Lift your upper leg higher and straighten it at the knee. Bend your knee and lower your leg to the starting position. Repeat, then practice with the other leg on the other side.

Directions:

Keep your thighs at a right angle to your torso. Keep your feet raised, your back straight, and your abs tight.

Excavations while lying sideways

How to perform a side forearm lateral support?

The position is held by:
- the oblique muscles

Additionally worked by:
- arms, legs, hips

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 resting on your hip. Head, torso, and legs in a straight line.

Movement:
Lift your hips off the floor enough to bring your torso and legs into a straight line. Hold the position. Then practice 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.

Support sideways on the forearm with hip pulses

How to perform a quarter squat boxing exercise?

This exercise engages multiple muscles and increases your heart rate.

Starting position:

Grab dumbbells and stand with your feet shoulder-width apart. Bend your elbows to approximately a 90-degree angle. Pull your abs in and straighten your back.

Movement:

Descend into a quarter squat, then dynamically straighten your legs and torso, performing an oblique punch with your right hand. Retract your arm and return to a quarter squat. Straighten your legs and torso, performing an oblique punch with your left hand. Repeat. Exercise dynamically!

Tips:

Tighten your abdominal muscles. Don't release your arm from your shoulder. Exercise dynamically.

Boxing with a quarter squat

How to do single-legged calf raises with dumbbells?

The movement is performed by:
- calves

Additionally works:
- abs (stabilizes the posture), thighs, glutes, shoulders

Starting position:

Grab a dumbbell and stand on one leg. Bend the other leg slightly at the knee, lifting the foot slightly back and resting it on the lower calf of the other leg. Tighten your abs, straighten your back, and raise your arms out to the sides, slightly bent at the elbows. Focus your gaze on any point in front of you.

Movement:
Trying to maintain balance, rise onto your toes. Lower your heel to the ground. Repeat and practice on the other leg.

Tips:
Tighten your abs and glutes. Keep your back straight.

You will need a pair of dumbbells for this exercise.

Single leg raises with dumbbells

How to perform a single-leg hip raise?

The movement is performed by:

- the glutes

Additionally works:

- the calves and backs of the thighs

Starting position:

Lie on your back. Bend your knees, spread your feet hip-width apart, and stand a short distance from your buttocks on the floor. Place your arms at your sides, pull in your abs, and tighten your core. Straighten one leg at the knee, aligning your thighs side by side.

Movement:

Exhale, raise your hips, making sure your thighs remain at the same height. Lower your hips just above the floor. Repeat, and then repeat with the other leg raised.

Tips:

Foot positioned one step away from your hips. Abdominals contracted. Thighs at the same height.

Hip lift with one leg up while lying on your back

How to perform a plié squat with a toe raise?

The movement involves:
- calves, glutes, thighs (including the inner thighs)

Additionally works:
- abdominals (stabilizes the posture), arms

Starting position:

Stand with your feet fairly wide apart and point the toes of your shoes outward. Lower your arms to your sides. Tighten your abs and straighten your back. Bend your knees (over your feet!), coming down into a half-squat. Bend your elbows and bring your hands together at chest level.

Movement:
Straighten your knees by rising onto your toes, squeezing your glutes firmly, and lower your hands to your sides. Return to the starting position. Repeat.

Directions:
Feet wider than hip-width apart. Toes of your shoes point outward. Knees do not extend beyond your toes.

Plié squat with toe raise and dumbbell raise

How to perform leg circles while lying on your side?

The movement is performed by:

- buttock and thigh

Starting position:

Lie on your side. Support your head with the palm of your lower arm. Place the palm of your upper arm on the floor in front of your chest. Bend your knees to a right angle and position your legs so that your thighs are at a right angle to your torso. Straighten your upper leg at the knee and raise it just above the lower leg. Keep your feet arched, your back straight, and your abs tight.

Movement:

Circle your upper leg forward – your lower leg moves back and your upper leg moves forward. Then practice on the other side.

Tips:

Thighs at a right angle to your torso. Keep your feet arched, your back straight, and your abs tight.

Leg circulation while lying sideways

How to perform single-legged calf raises?

The movement is performed by:
- calves

Additionally works:
- abdomen (stabilizes the posture), thighs, glutes, shoulders

Starting position:

Stand on one leg. Bend the other leg slightly at the knee, lifting the foot slightly back and resting it on the lower calf of the leg you're standing on. Tighten your abs, straighten your back, and raise your arms slightly bent at the elbows to the sides. Focus your gaze on any point in front of you.

Movement:
Trying to maintain balance, rise onto your toes. Lower your heel to the ground. Repeat and practice on the other leg.

Tips:
Tighten your abs and glutes. Keep your back straight.

SINGLE-LEG TOE CLIMBS

How to perform the knee-elbow twist while kneeling?

Works:

- back and gluteal muscles

Additionally works:

- back of thighs, abdominal muscles, shoulders

Starting position:

Assume a kneeling position. Place your knees in a straight line under your hips, and your hands under your shoulders. Keep your head in line with your torso. Pull in and tighten your abdominal muscles, drawing your shoulder blades toward your spine and down your back. Inhale, raise your left arm and right leg so that they are in line with your torso, not higher.

Movement:

Exhale, reach under your torso with your right knee to your left elbow. Return to the starting position. Repeat, and then practice with the other pair of legs. Keep your torso still.

Tips:

Hands under your shoulders, knees under your hips. Do not arch your lumbar spine. Abdomen tense. Head in extension of the torso.

Connecting the knee with the elbow in a supported kneeling position

How to properly perform a half squat using a medicine ball?

The movement is performed by:
- muscles of the buttocks and thighs, shoulders and upper back

Additionally, they work:
- muscles of the inner thighs and arms

Starting position:
Place your feet shoulder-width apart, feet parallel. Your back is straight, your stomach is tight. Hold the ball in front of your chest, elbows bent.

Movement flow:
Bend your knees to a right angle. Back straight, knees over feet. Squeezing your glutes, return to the starting position and raise the ball above your head. Lower the ball in front of your chest. Repeat.

Tips:
Feet shoulder-width apart. The abdomen is tense, the back is straight. Squeeze your buttocks tight.

You will need a medicine ball to perform this exercise.

Half squat using a medicine ball

How to perform a lower leg raise while lying on your side?

The movement is performed by:

- the muscles of the inner thigh

Starting position:

Lie on your side, supporting your torso on your forearm – elbow in a straight line under your shoulder. Place the foot of your upper leg on the floor in front of the thigh of your lower leg. Hold the ankle of your upper leg with your upper hand. Keep your lower leg straight, extending your torso, with your foot tucked in. Keep your back straight, and your abs tight.

Movement:

Lift your lower leg and lower it just above the floor. Then practice on the other side.

Tips:

Keep your elbow in a straight line under your shoulder. Keep your back straight, and your abs tight. Keep the foot of the working leg tucked in.

Raising the lower leg while lying sideways

Ball to knee.

The movement is performed by:
- abdominal muscles, hips, shoulders

Additionally works:
- back muscles, arms, legs

Starting position:

Stand with your legs apart and transfer your body weight to your right leg, with your right knee slightly bent. Raise your arms and the ball above your right shoulder, elbows slightly bent. Back straight, abs tight.

Movement:
Bring your left bent knee in front of you and lower the ball to it. Return to the starting position. Repeat dynamically, and then repeat on the opposite side (with the other leg).

Directions:
Feet wider than your shoulders. Abdominal muscles tight, back straight. Weight on your right leg, knee slightly bent.

You will need a medicine ball to perform this exercise.

A bend and the ball to the knee

How to perform lower leg circles while lying on your side?

The movement is performed by:

- the muscles of the inner thighs

Starting position:

Lie on your side, supporting your torso on your forearm – elbow in a straight line under your shoulder. Place the foot of your upper leg on the floor in front of the thigh of your lower leg. Hold the ankle of your upper leg with your upper hand. Keep your lower leg straight, extending your torso, with your foot tucked in. Keep your back straight, and your abs tight.

Movement:

Lift your lower leg just above the floor and circle it backward – your lower leg moves forward and your upper leg moves back. Then practice on the other side.

Do it right