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 perform a leg pull?

The movement is performed by:
- the thighs and glutes

Additionally, it works:
- the calves and back

Starting position:

Stand your feet shoulder-width apart. Keep your back straight and your abs tight. Place a loop of the band at the top of your calves. In this position, the band should be taut. While pushing your hips back and leaning your torso forward, bend your knees to approximately a 90-degree angle.

Movement:
Remaining in this position, step one leg out to the side and bring the other leg toward it. Step back and bring your legs in the opposite direction. Repeat.

Directions:
Keep your knees bent. Keep your back straight. Try to step your legs as far back as possible.

You will need a band to perform this exercise.

Putting the legs away

How to properly perform the exercise: close-grip bench press?

The movement is performed by:
- the muscles of the back of the arms and chest

Additionally works:
- the shoulders

Starting position:

Grab the barbell with an overhand grip and lie on your back on a flat bench. Feet on the bench or on the floor. Place your arms vertically above your chest. Your hands are placed narrowly on the bar.

Movement:
With a gentle movement, bend your elbows and lower the bar to just above your chest. Keep your elbows close to your body. With a slightly faster movement, straighten your elbows and raise the bar. Repeat.

Tip:
Hands with an overhand grip and a narrow position. Your entire back is pressed against the floor. Keep your elbows close to your body.

To perform this exercise, you will need a barbell and a bench.

Pressing a barbell in a narrow grip on a bench

How to perform a squat with a band and thigh abduction?

The movement is performed by:
- the thighs and glutes

Additionally, it works:
- the back and biceps

Starting position:

Stand your feet shoulder-width apart. Keep your back straight and your abs tight. Place the loop of the band at the top of your calves. In this position, the band should be taut.

Movement:
By pushing your hips back sharply and leaning your torso forward, bend your knees to a 90-degree angle. Stretch the band, widening your knees. Bring your knees back over your feet and return to the starting position. Repeat.

Tips:
Keep your back straight. Make sure your knees don't roll inward.

You'll need a band to perform this exercise.

Squat with a band and thigh abduction

How to properly perform the exercise: wide-grip barbell elbow curl?

The movement is performed by:
- biceps (mainly their long heads)

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

Starting position:

Grab the barbell with an underhand grip, spreading your hands wide apart. Place your feet shoulder-width apart. Abdominal muscles contracted, back straight. Knees straight, but not locked (slightly bent). Arms with the barbell resting in front of your body, elbows slightly bent.

Movement:
Bend your elbows to lift the barbell. Lower the barbell to the starting position with a slower motion. Repeat. Make sure your elbows don't slide forward.

Tip:
Feet shoulder-width apart. Hands underhand and spread apart. Abdominal muscles contracted, back straight. Knees slightly bent.

You'll need a barbell to perform this exercise.

Bending the elbows with a barbell in a wide grip

How to do narrow-grip push-ups?

The movement is performed by:
- arms (triceps)

Additionally works:
- abs, chest

Starting position:

Assume a front support position with your feet hip-width apart. Elbows straight. Head, torso, hips, and legs in a straight line. Hands narrowly positioned.

Movement:
Bending your elbows, lower your torso just above the floor. Return to the starting position. Repeat.

Directions:
Feet hip-width apart. Body in a straight line. Abdominal muscles contracted.

Push-ups with narrow hand positioning

How to do hip raises with heels on a Bosu?

The movement is performed by:

- the glutes and inner thighs

Additionally works:

- the backs of the thighs
Starting position:

Lie on your back, bending your knees and resting your heels on the Bosu. Stand with your legs hip-width apart. Place your arms alongside your body. Your entire back should be pressed against the floor. Let your knees fall outward.

Movement:

Suck in and tighten your abs, then raise your hips until your thighs are in a straight line with your body (at the same time, align your knees with your hips and ankles). Lower your buttocks and back to the floor, spreading your knees. Repeat.

Tips

As you raise your hips, tighten your abs and bring your knees closer together.

Hip raises with barefoot heels

How to properly perform the exercise: standing barbell elbow curl?

The movement is performed by:
- the muscles of the front of the arms (brachialis)

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. Abdominal muscles contracted, back straight. Knees straight, but not locked (slightly bent). Arms with the barbell resting in front of your body. Hands placed on the bar at shoulder-width.

Movement:
Bend your elbows, lifting the barbell and bringing your hands to your shoulders. With a slower movement, straighten your elbows. Repeat.

Tip:
Feet shoulder-width apart. Hands with an overhand grip and shoulder-width apart. Back straight, abdominal muscles contracted. Knees slightly bent. Your torso remains stationary. Do not fully extend your legs. elbows.

You'll need a barbell to perform this exercise.

Bending the elbows with a barbell in a standing grip

How to do lateral abdominal crunches?

The movement is performed by:

- abdominal and hip muscles

Additionally works:
- glutes, back, arms, thighs

Starting position:

Sit on the lateral side of your buttock and support your torso on your forearm – elbow under your shoulder, head in line with your torso. Knees bent at a right angle.

Movement:
Pulse your hips up and down.

Tips:
Knees bent on the floor. Elbow under your shoulder, other hand on your hip. Abdominal contraction.

Lateral abdominal tightening in side support

<p>The adductor stretch in a half squat is an effective exercise that improves hip mobility and flexibility of the inner thighs. It helps reduce muscle tension, increases range of motion, and positively affects lower-body stability. It is commonly used in warm-ups, mobility training, and recovery routines.</p>

<h2>Which muscles work during the adductor stretch?</h2>
<strong>Main muscles:</strong>
<ul>
  <li>thigh adductor muscles</li>
  <li>pectineus muscle</li>
  <li>gracilis muscle</li>
  <li>lower portions of the gluteal muscles (stabilization)</li>
</ul>

<strong>Accessory and stabilizing muscles:</strong>
<ul>
  <li>deep core muscles</li>
  <li>erector spinae</li>
  <li>quadriceps (position support)</li>
  <li>calf and foot muscles (half-squat stabilization)</li>
</ul>

<h2>Proper technique</h2>
<strong>Starting position:</strong>
<ol>
  <li>Stand with a wide stance, feet slightly wider than hip-width.</li>
  <li>Turn the toes slightly outward.</li>
  <li>Lower the hips into a half squat.</li>
  <li>Place your elbows against the inner knees and press your palms together at chest height.</li>
  <li>Keep your back straight, core engaged, and posture stable.</li>
</ol>

<strong>Movement:</strong>
<ol>
  <li>Gently push the knees outward using the elbows.</li>
  <li>Maintain tension and stretch in the adductors throughout the exercise.</li>
  <li>Breathe calmly and stay in control of the position.</li>
  <li>Release after the set time and repeat if needed.</li>
</ol>

<strong>Breathing:</strong>
<ul>
  <li>Inhale before entering the position.</li>
  <li>Slowly exhale while deepening the stretch.</li>
</ul>

<h2>Most common mistakes</h2>
<ul>
  <li>rounding the back and leaning the torso forward</li>
  <li>knees collapsing inward</li>
  <li>stance that is too narrow</li>
  <li>holding the breath</li>
  <li>descending too deeply without sufficient mobility</li>
</ul>

<h2>Tips</h2>
<ul>
  <li>Keep your back straight and core engaged.</li>
  <li>Choose a stance width that allows controlled stretching.</li>
  <li>Avoid pain during the stretch.</li>
  <li>Breathe smoothly and progress gradually.</li>
  <li>If hip mobility is limited, reduce the depth.</li>
</ul>

<h2>Which training should you combine the adductor stretch with?</h2>
<ul>
  <li>warm-ups before leg training</li>
  <li>hip mobility sessions</li>
  <li>post-run or post-strength training stretching</li>
  <li>functional training and injury prevention</li>
  <li>recovery and cooldown routines</li>
</ul>

Stretching the thigh adductors in a half squat

How to perform standing front raises with a tubing?

The movement is performed by:
- the shoulder muscles

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

Starting position:

Stand with both feet on the middle of the tubing. Grasp its ends and wrap them around your wrists. The backs of your hands are facing forward. Your elbows are slightly bent. Your head is in line with your torso, and your gaze is directed forward.

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

Tips:
With your arms slightly bent, raise them only to shoulder height. Keep your abdominal muscles tight.

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

Tubing front arm raises while standing

Turkish Get Up (TGU) is one of the most comprehensive functional exercises, engaging almost the entire body in a single, smooth movement sequence. It strengthens muscles, improves trunk stability, coordination, hip and shoulder mobility, and teaches body control in space. The exercise is based on a controlled transition from a lying position to standing with a load held overhead, followed by a return to the starting position along the same path.

<h2>Which muscles work during the Turkish Get Up?</h2>

<strong>Main muscles:</strong>
* glute muscles  
* abdominal muscles (rectus abdominis, obliques, transverse abdominis)  
* spinal erectors  
* deltoid muscles and shoulder stabilizers  

<strong>Assisting and stabilizing muscles:</strong>
* thigh muscles (quadriceps and hamstrings)  
* forearm and grip muscles  
* deep core muscles  
* scapular stabilizing muscles  

Turkish Get Up is a full-body exercise that teaches cooperation between multiple muscle groups at the same time.

<h2>Proper technique</h2>

<strong>Starting position</strong><br>
1. Grip the kettlebell in your right hand and lie down on your back.
2. Bend your right knee and place the foot firmly on the ground. The left leg remains straight.
3. Position the right arm with the kettlebell vertically above the shoulder wrist stable, kettlebell “bottom up.”
4. Place the left arm on the floor at approximately a 45° angle relative to the torso.
5. The head and eyes remain focused on the kettlebell at all times.

<strong>Upward movement (transition to standing)</strong>
1. Pressing the right foot into the ground, lift the upper body and support yourself on the left forearm.
2. Move from the forearm to the left hand – keep the kettlebell arm vertical at all times.
3. Lift the hips into a hip bridge.
4. Sweep the left leg underneath the torso and place it on the knee (low lunge position).
5. Lift the left hand off the ground and straighten the torso.
6. Stand up fully, feet set hip-width apart, weight positioned over the shoulder.

<strong>Downward movement (return to the lying position)</strong>
1. Step back with the leg opposite to the one holding the kettlebell.
2. Lower the knee to the ground, moving into a lunge position.
3. Place the free hand on the floor.
4. Slide the leg out from underneath the body and extend it forward.
5. Lower the hips to the ground.
6. Move from the hand to the forearm, then carefully lower the back onto the mat.
7. Perform the planned number of repetitions and repeat the exercise on the other side.

<strong>Breathing and tempo</strong>
* Inhale through the nose before each more demanding stage of the movement.
* Exhale when transitioning to the standing position and during stabilization.
* Perform the movement slowly, with full control – this is not a speed exercise, but one focused on precision and stability.

<h2>Most common mistakes</h2>
* Bending or deviating the kettlebell arm from the vertical position
* Lack of control over the hips and torso
* Rushing and skipping parts of the movement
* Using a kettlebell that is too heavy for the athlete’s abilities
* Lack of shoulder and wrist stability

<strong>Tips</strong>
* Look at the kettlebell for most of the movement – this helps maintain shoulder stability.
* Keep the core and glutes engaged at every stage.
* When transitioning to standing, the knee of the supporting leg should be positioned over the foot.
* Perform the exercise slowly and consciously – quality matters more than the number of repetitions.

<h2>What training should you combine the Turkish Get Up with?</h2>
This exercise works perfectly as part of:
* functional training
* warm-ups before strength training
* Full Body Workout (FBW) plans
* training focused on improving mobility and stability

Turkish get up

How to perform a bent-over row with a tubing machine?

The movement is performed by:
- the back muscles

Additionally worked by:
- the arms and glutes

Starting position:

Stand with both feet on the middle of the tubing machine. Grasp its ends, bend your legs, and lean your torso forward sharply. Wrap the ends of the tubing machine around your wrists. Keep your arms straight. Keep your head straight, and look down and forward.

Movement:
Raise your elbows back, bringing your hands to the sides of your waist. Slowly lower your arms to the starting position. Repeat.

Tips:
With your legs bent, keep your hip-width apart. Lean your torso forward sharply. Remember to keep your back straight and your arms straight. Keep your head in line with your torso. Pull your hands up to your waist. Bring your shoulder blades together as you pull.

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

Tubing paddling with the torso down and lifting the arms up

How to perform lunges?

The movement is performed by:
- the thigh and glute muscles

Additionally works:
- the calves

Starting position:

Standing straight, place your feet hip-width apart. Keep your back straight and your abs tight.

Movement:
Take a lunge by lowering the knee of your back leg just above the floor and raising your arms forward. Return to the starting position by squeezing your glutes and bringing your arms back. Take a lunge with the other leg. Repeat.

Tips:
Remember to keep your back straight. Keep your knee just above the floor.

Diagonal bends

How to perform a front leg extension?

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

Additionally works:
- the abdominal muscles

Starting position:

Assume a front leg extension position: hands under your shoulders, feet hip-width apart, head, torso, hips, and legs in a straight line. Tighten your abs and glutes. Don't tilt your head.

Movement:
Place your right forearm on the floor first, then your left. Return to the front leg extension position, placing your right hand on the floor first, then your left. Keep your elbows straight. Repeat. Be careful not to let your hips sag.

Directions:
Hands placed shoulder-width apart, feet hip-width apart. Torso, hips, and legs in a straight line.

Straightening the elbows in support

How to perform the exercise: alternating arm and leg raises?

The movement is performed by:
- the abdominal muscles, chest, and hips

Additionally, the movement is performed by:
- the thighs, arms

Starting position:

Lying on your back, place your feet quite wide apart, knees bent. Place your hands behind your head, and press your lower back into the floor.

Movement:
Raise your arm and the opposite leg by performing a strong abdominal contraction, lifting the shoulder blade on the side of the raised arm off the floor. Slowly return to the starting position. Repeat, alternating the lifting of the opposite pairs of legs.

Tip: Contract your abdominal muscles. Keep your lumbar spine pressed into the floor. Maintain a distance between your chin and your sternum.

Do it right