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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 exercise: Elbow extension with a cable pulley?

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

Starting position:

Stand in front of a high pulley. Grab the double cable attached to the cable pulley. Spread your feet hip-width apart, bend your knees slightly, and lean your straight torso slightly forward. Lower your arms 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, your abs pulled in. Feet hip-width apart. Knees slightly bent. Keep your elbows in the same place the entire time (neither forward nor backward). Keep your back straight.

You will need a cable pulley to perform this exercise.

Straightening your elbows with the cable

How to properly perform a double knee curl with arm work?

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

Additionally, it works:
- the muscles of the inner thighs, arms, and shoulders

Starting position:

Stand with your feet wide apart. Point your toes outward. Keep your back straight and your abs tight. Raise your arms and dumbbells above your head, elbows slightly bent, and palms facing forward.

Movement:
Bend your knees to a 90-degree angle and, bending your elbows, lower the dumbbells to shoulder height. Straighten your legs (not completely!) and raise your arms above your head, and rotate 90 degrees to the left. Bend your knees again (with your front leg above your foot!) and bend your elbows to lower the dumbbells to shoulder height. Straighten your legs (not completely!) and raise your arms above your head, and rotate 90 degrees to the right – this will return you to the starting position. Repeat. rotating one side, then the other.

Tip:
Feet wider than shoulders. Hold the dumbbells with an overhand grip. Knees over your feet. Back straight, abs pulled in. In a lunge: knee of your front leg over your foot.

You'll need dumbbells to perform this exercise.

Double knee bends with arm work

How to properly perform a jumping squat elbow curl?

The movement is performed by:
- the glutes, hamstrings, calves, and biceps.

Additionally, it works:
- the inner thighs and back muscles.

Starting position:
Place your feet wider than shoulder-width apart. Point your toes outward. Keep your back straight and your abs tight. Bend your elbows, bringing the dumbbells to your shoulders, palms facing forward.

Movement:
Bend your knees to a 90-degree angle. Keep your back straight and your abs pulled in. Almost completely straighten your elbows, then bend them again. Jump up, straightening your legs. Land softly. Repeat.

Tip:
Place your feet wider than your shoulders. Hold the dumbbells with an underhand grip. Keep your back straight and your abs pulled in. Land softly. In a squat, place your knees over your feet.
You will need dumbbells for this exercise.

Bend your elbows in a squat and jump

How to perform a kettlebell squat?

The movement is performed by:
- the thighs and glutes

Additionally, it works:
- the back and biceps

Starting position:

Place your feet shoulder-width apart. Keep your back straight and your abs tight. Hold the kettlebell with both hands at your chest, elbows bent.

Movement:
By pushing your hips back sharply and leaning your torso forward, bend your knees to a right angle. Be careful not to tilt your knees inward. Return to the starting position. Repeat.

Tips:
Your knees should not extend past the toes of your shoes or inward. Keep your back straight.

You will need a kettlebell to perform this exercise.

Squat with a kettlebell

How to perform a kettlebell clean and half squat?

The movement is performed by:
- the muscles of the glutes, thighs, back, shoulders, and arms.

Starting position:
Place the kettlebell on the floor. Stand with your feet wider than shoulder-width apart, so that the kettlebell is equidistant from each foot and slightly in front of them. Tighten your abs and straighten your back. Lower your left arm and slightly away from your body. Bend your knees and, leaning your torso forward, grab the kettlebell with your right hand.

Movement:
Dynamically straighten your knees and, bending your right elbow, swing the kettlebell over the outside of your forearm. Bend your knees into a half squat – knees over your feet. Straighten your knees, then lower the kettlebell in front of your body. Bend your knees and lean your torso forward to lower the kettlebell to the floor. Repeat, then perform the second movement. Hand.

Instructions:
Feet wider than shoulder-width apart. Bend your knees over your feet. Keep your back straight and abs tight.

You'll need a kettlebell to perform this exercise.

Kettlebell lunge and half squat

How to perform the ball transfer from hands to legs?

The movement is performed by:
- hip and abdominal muscles

Additionally worked by:
- thighs, arms, shoulders

Starting position:

Lie on your back and place the ball between your feet. Place your legs and the ball at an angle of approximately 45 degrees to the floor, and bring your hands behind your head. Bend your knees just enough so that your lumbar spine is in contact with the floor. Keep pressing it into the floor.

Movement:
Raise your legs and the ball without changing the angle of your knees. Reach for the ball with your hands, lifting your shoulder blades off the floor. Return to the starting position, holding the ball in your hands. Return the movement by moving the ball between your feet. Repeat.

Instructions:
Keep your lumbar spine pressed against the floor. Lift your torso, lifting your shoulder blades off the floor. Keep your knees bent. Reduce the angle of your knees if your lumbar spine is lifting off the floor. floor.

You'll need an exercise ball to perform this exercise.

Passing the ball from hand to foot

How to properly perform a leg pulse swing?

The movement is performed by:
- thighs and glutes

Additionally works:
- calves, shoulders, back, and abs

Starting position:

Take a kettlebell in your left hand and stand up straight. Take your left leg back and rest it on your toes. Straighten your back, sucking in your abs. Keep your arms at your sides, and turn your hand with the kettlebell so that the back of your hand is facing outward. Bend your knees and withdraw your left arm.

Movement:
Straightening your knees (but completely), raise your arm with the kettlebell forward to nose height, while turning your hand with the back of your hand up. Bending your knees, allow the kettlebell arm to drop, returning to the starting position. Repeat in a smooth motion, and then repeat with the other hand and the opposite leg position.

Tip:
Shoulder blades retracted, abs pulled in. The knee of your front leg does not overtake your toes.

You will need kettlebells to perform this exercise.

Swing with a pulse on your legs

How to perform the arm extension behind the head with tubing?

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

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

Starting position:

Place one foot on the tubing and extend the other forward. With the hand opposite the leg on the tubing, grasp the end of the band and place your hand vertically above your shoulder. Bend your elbow, lowering your hand behind your head, keeping your arm vertical. Place your other hand on your hip.

Movement:
Straighten your elbow, trying to keep your arm still. Slowly return to the starting position. Repeat.

Tips:
Keep your working arm vertical. Keep your abdominal muscles tight. Do not arch your back.

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

Straightening the arm behind the head with tubing

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

How to properly perform the exercise: shoulder abduction with a cable pulley?

The movement is performed by:
- shoulder muscles

Starting position:

Grab the single handle of a low pulley with your left hand and stand facing it, grasping the cable rack with your right hand. The cable should be behind you. Knees slightly bent, feet shoulder-width apart. Back straight, abs pulled in. Left arm down beside your body, elbow slightly bent, and hand with fingers pointing towards your hip.

Movement:
Without changing the angle of your elbow, raise your left arm out to the side to shoulder height. Slowly lower your arm to the starting position. Repeat.

Tip:
Back straight, abs tight. Hand in a grip, feet shoulder-width apart. Elbow slightly bent.

You will need a cable pulley to perform this exercise.

Abduction of the arm during traction

How to properly perform a kettlebell press and a back hip raise?

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

Additionally works:
- shoulders, thighs, back

Starting position:

Take the kettlebell in your right hand and sit on the floor. Your left leg is straight and slightly to the side, your right knee is bent, and your foot is on the floor. Move your torso back slightly and support it with your left hand – your hand on the floor slightly back and to the side of your left buttock. Straighten your back, suck in your abs. Hold the kettlebell in front of your shoulder, elbow bent.

Movement:
Raise your hips so that your torso and left leg form a straight line, and extend your arm with the kettlebell vertically upward. Return to the starting position by lowering the kettlebell in front of your shoulder and lowering your buttocks to the floor. Repeat, then repeat with the other hand in the opposite position. legs.

Tip:
Squeeze your glutes as you raise your hips. Keep your abs pulled in.

You'll need kettlebells to perform this exercise.

Kettlebell press and rear hip raise

How to stretch the paraspinal and pectoral muscles?

Note! Stretching exercise:

- back and chest

Position:

Lie on your back. Extend your arms out to the sides and turn your palms up. Cross your right leg over your left and reach it as far as possible to the side to rotate your hips as much as possible. Both shoulder blades on the floor.

Recommendations:

Hold this position for 20-40 seconds. Breathe. You can do several repetitions. Repeat in the opposite direction.

Tips:

Arms at a right angle to your body. Palms facing up. Do not lift your shoulder blades off the floor.

Stretching the paraspinal and pectoral muscles

How to properly perform the exercise: standing French press?

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

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

Starting position:

Grab the barbell with an overhand grip and stand with your feet shoulder-width apart. Your hands on the bar are narrower than shoulder-width apart. Raise the barbell overhead, elbows straight. Abdominal muscles braced, back straight. Knees straight, but not locked.

Movement:
With a gentle movement, bend your elbows and lower the bar back. With a slightly faster movement, straighten your elbows and raise the barbell overhead. Repeat.

Tip:
Feet shoulder-width apart. Hands with an overhand grip and slightly narrower than shoulder-width apart. Back straight, abs braced. Knees slightly bent. Your torso remains stationary.

You'll need a barbell to perform this exercise.

French standing barbell press

How to properly perform the exercise: standing shoulder pull-back?

The movement is performed by:
- the upper back muscles

Additionally works:
- the backs of the shoulders

Starting position:

Stand between two overhead pulleys (called a pull-back), facing each other. Grab the handles with an overhand grip – grab the right pulley handle with your left hand and the left pulley handle with your right. Stand exactly in the middle of the pull-back, take a large step back. Place your feet shoulder-width apart. Bring your hands together (or cross them) in front of your body at chest level. Palms pointing down. Elbows slightly bent. Straighten your back, draw in your abs, and tighten your core.

Movement:
Without changing the angle of your elbows, move your arms sideways back, pulling your shoulder blades together firmly. Slowly return your arms to the starting position. Repeat.

Tip:
Back straight, abs tight. Feet shoulder-width apart Shoulders. Elbows slightly bent.

You will need a pulley to perform this exercise.

Retracting arms in a gate while standing

How to perform a knee curl?

The movement is performed by:
- the biceps

Starting position:

Sit on the exercise ball and place your feet wide apart. Hold the dumbbell with an underhand grip. Your elbow rests on your knee, slightly bent.

Movement:
Bend your elbow, raising the dumbbell to your shoulder. Slowly return to the starting position. Repeat and repeat with the other arm.

Tips:
Avoid hyperextending your elbows.

You will need dumbbells for this exercise.

Do it right