po wyzwaniu PL.mp4

Get a slim waist in 3 weeks

Frame 4861.png

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.

<p>The barbell push press is one of the most dynamic and technically demanding multi-joint exercises. It engages almost the entire body, develops strength, power, and movement coordination, and with proper technique enhances core stability and the shoulder girdle. This exercise is commonly used in both strength training and athletic performance preparation.</p>

<h2>Which muscles work during the barbell push press?</h2>
<strong>Main muscles:</strong>
<ul>
<li>deltoid muscles</li>
<li>quadriceps (drive phase)</li>
<li>gluteal muscles</li>
<li>trapezius muscles</li>
</ul>

<strong>Assisting and stabilizing muscles:</strong>
<ul>
<li>upper portion of the pectoralis major</li>
<li>triceps brachii</li>
<li>erector spinae</li>
<li>abdominal muscles (core stabilization)</li>
<li>calves and foot muscles</li>
</ul>

<h2>Proper technique</h2>

<strong>Starting position</strong>
<ol>
<li>Grip: Overhand grip, hands slightly wider than shoulder-width. The barbell rests on the upper chest and front deltoids.</li>
<li>Elbows: Should point slightly forward of the bar. If they drop under or behind the bar, the barbell will pull you forward during the drive.</li>
<li>Feet: Hip- or shoulder-width apart, heels fully in contact with the floor.</li>
<li>Stabilization: Shoulder blades retracted, core braced (inhale through the diaphragm), glutes active.</li>
</ol>

<strong>Dip phase</strong>
<ol>
<li>Movement: Perform a quick, controlled knee bend (shallow, about 10–15 cm).</li>
<li>Key point: The torso must remain perfectly upright, as if sliding down a wall. Do not lean forward.</li>
<li>Body weight: Keep it distributed across the entire foot, with emphasis on the heels.</li>
</ol>

<strong>Drive phase</strong>
<ol>
<li>Movement: Explosively extend the legs back to an upright position. Use leg drive to propel the barbell off the shoulders.</li>
<li>Arm action: Begin pressing the barbell with the arms only after the legs are almost fully extended. Legs initiate the movement, arms finish it.</li>
</ol>

<strong>Overhead phase</strong>
<ol>
<li>Lockout: Fully extend the elbows overhead.</li>
<li>Head: As the bar passes the face, gently pull the head back, then push it forward once the bar is overhead so the ear aligns with the arm.</li>
<li>Force line: The barbell, wrists, elbows, shoulders, hips, and heels should form one vertical line.</li>
</ol>

<strong>Return</strong>
<ul>
<li>Lower the barbell back to the chest in a controlled manner, absorbing the load with a slight knee bend (the so-called “soft landing”).</li>
</ul>

<h2>Common mistakes</h2>
<ul>
<li>Excessive arching of the lower back</li>
<li>Lack of core and glute engagement</li>
<li>Pressing the barbell using only the arms without leg drive</li>
<li>Grip that is too wide or too narrow</li>
<li>Lack of control of the barbell in the overhead phase</li>
<li>Using too much weight, which compromises technique</li>
</ul>

<h2>Tips</h2>
<ul>
<li>Always brace your core and glutes before initiating the movement</li>
<li>Use leg power – they initiate the push press</li>
<li>Maintain a straight wrist–elbow–shoulder line overhead</li>
<li>Avoid overextending the lumbar spine</li>
<li>Focus on smooth execution and full control of the movement</li>
</ul>

<h2>Which training should you pair the barbell push press with?</h2>
<ul>
<li>leg and shoulder workouts</li>
<li>Full Body Workout (FBW) programs</li>
<li>functional and athletic training</li>
<li>programs focused on improving power and explosiveness</li>
</ul>

Standing barbell jerk

How to perform leg abduction with abdominal contraction?

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

Additionally, they work:
- buttocks

Starting position:
Insert your legs into the loop of tape and place it at the height of your upper calves. Lie on your back with your hips and knees bent to a right angle. Legs placed hip-width apart. In this position, the tape should be taut. Place your hands under your head and keep your elbows wide. The entire back should be in contact with the ground. Head with arms raised.

Movement flow:
Spread your legs and, with an exhale, lift your shoulder blades off the ground, bending your upper torso forward. Lower your upper back to the floor and place your legs hip-width apart. Repeat.

Tips:
As you lift your upper torso, exhale. Keep your elbows wide. Don't stick your head forward.

You will need a band to perform this exercise.

Abduction of the legs with abdominal tension

How to do flyes?

The movement is performed by:
- the chest muscles

Additionally works:
- shoulders, arms

Starting position:

Rest your back on the exercise ball with your feet shoulder-width apart. Hold the dumbbells with a hammer grip. Keep your elbows slightly bent.

Movement:
Lower your arms to your sides – your elbows should remain slightly bent, below your chest. Slowly return to the starting position. Repeat.

Tips:
Keep your elbows bent. Perform the movement at the shoulder joints – as you lower your arms, do not change the angle of your elbows. Push your chest forward as you lower your arms.

You will need dumbbells and an exercise ball for this exercise.

Splits with hip raises on one leg

How to do a plank on a ball?

The position is held by:
- abdominal muscles

Additionally worked by:
- glutes, back, chest, shoulders, arms (stabilize the body)

Starting position:
Assume a front support position on your forearms – forearms on the ball. Feet shoulder-width apart. Gently draw in and tighten your abdominal muscles. Your arms should be at a 90-degree angle to your torso.

Movement:
Keep your legs, glutes, abdominal muscles, and arms tight. Don't move.

Tips:
Tighten your abdominal muscles, legs, glutes, and arms. Make sure your arms form a right angle to your torso. Don't move. Don't tilt your head. Support your hips to prevent them from sagging.

You'll need an exercise ball for this exercise.

Board on the ball

How to perform a kneeling leg abduction?

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. Assume a kneeling position supported by your forearms – elbows under your shoulders, knees under your hips, abs tight, back straight. Knees and feet hip-width apart. Extend your left arm out to the side and place your hand on the floor. Raise your left knee and foot just above the floor.

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

Directions:
Elbow under your shoulder and knees under your hips. Back straight, abs tight.

To perform this You'll need a tape measure for this exercise.

Abduction of the leg in a supported kneeling position

How to perform shoulder rotations?

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. Place your bent elbows at shoulder height.

Movement:

Low your hands with the dumbbells forward – the movement is solely at the shoulder joints. 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. Bend your elbows at shoulder height. Lower your arms while rotating at the shoulder joint.

You will need dumbbells to perform this exercise.

Shoulder rotations

How to perform kettlebell calf raises?

The movement is performed by:
- calves

Additionally works:
- thighs, glutes, back

Starting position:

Grab a kettlebell with both hands using an overhand grip. Stand with your feet wide apart, pointing your toes slightly outward. Bend your knees into a half-squat, leaning your straight torso slightly forward. Keep your back straight, and your abs tight.

Movement:
Maintaining the half-squat position, rise onto your toes. Lower your heels to the ground. Repeat.

Tips:
Keep your back straight, abs tight. Keep your head aligned with your torso.

You'll need a kettlebell for this exercise.

Toe raises in a half squat with a kettlebell

How to perform a back leg raise using a ball?

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

Additionally works:
- the abdominals, back, and shoulder girdle (stabilize the body)

Starting position:

Stand facing the ball and rest your hands on it. Slightly bend one leg at the knee, and lift the other leg, straight at the knee, back just above the floor.

Movement:
Lift the leg that is in the air high back so that it is parallel to the floor. Return to the starting position. Repeat and practice with the other leg.

Tips:
Tighten the abdominal muscles. The front leg is slightly bent at the knee, the other leg is straight. The working leg does not touch the ground.

You will need an exercise ball for this exercise.

Lifting the leg back based on the ball

How to perform the opposite arm to leg pull while lying on your back?

The movement is performed by:
- the abdominals and hips

Additionally works:
- the back, chest

Starting position:

Lie on your back on the ball. Feet slightly apart, knees bent. The ball should be placed under your lumbar spine. Press your lumbar spine into the ball. Place one arm on the side of the ball and the other straight behind your head.

Movement:

Raise the leg opposite your straight arm and touch your foot with the fingers of your straight arm. Return to the starting position.
Repeat the exercise with your other arm and leg as well. Repeat.

Directions:
Place the ball under your lumbar spine. Press your lumbar spine against the ball. Keep your torso stationary on the ball.

You will need an exercise ball for this exercise.

Opposite hand to leg while lying on your back

How to properly perform a run in place?

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

Additionally, it works:
- the abs, arms, shoulders, and back

Starting position:

Stand with your feet shoulder-width (or hip-width) apart. Place the loop of the band above your knees – in this position, the band should be slightly taut. Tighten your abs and keep your back straight. Bend your elbows and slightly lean your straight torso forward.

Movement:
Run in place, alternating your arms. Make sure the band is constantly taut (don't tilt your knees inward!).

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

Tip:
The band is above your knees. Keep your back straight and abs tight. Alternate your arms.

You will need an exercise band for this exercise.

Running in place with alternating dumbbell lifts

How to properly perform a forward squat and lunge raise?

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

Additionally, it works:
- the arms, back, and abdominal muscles

Starting position:

Stand with your feet hip-width apart. Point your toes forward. Keep your back straight and your abs tight. Place your arms and dumbbells at your sides, palms facing forward. Step your right leg back and bend your knees (the knee of your front leg over your foot).

Movement:
Move your right leg forward and to the side – stand with your feet shoulder-width apart, pointing your toes slightly outward. Immediately bend your knees (over your feet!) into a half-squat and place your hands between your legs. Maintaining the half-squat position, raise your arms forward to nose height. Lower your arms between your legs and return to the starting position. Repeat, then repeat the exercise starting with stepping back with your left leg. Legs.

Tip:

Feet wider than shoulders. Hold the dumbbells with an overhand grip. Keep your back straight and your abs pulled in. In a lunge position, place the knee of your front leg over your foot.

You'll need dumbbells to perform this exercise.

Raise your arms forward in a squat and step

How to properly perform a kettlebell swing?

The movement is performed by:
- glutes and thighs

Additionally works:
- shoulders, arms, back

Starting position:

Pick up a kettlebell and stand with your feet hip-width apart. Pull in your abs, straighten your back, and lower your arms with the weight to your sides. Palms turned outward.

Movement:
Bend your knees, lean your straight torso forward, and take your arms back. Dynamically straighten your legs and torso by raising your arms with the kettlebells to neck height. Immediately bend your elbows, bringing the kettlebell to your chin. Immediately straighten your arms forward and return to a half-squat with your arms back. Repeat.

Tip:
Keep your back straight, shoulder blades retracted. Squeeze your glutes as you straighten your legs. Keep your knees above your knees as you bend and straighten your legs (do not roll them inward).

To You'll need kettlebells to perform this exercise.

Swing with pressing the kettlebell to the chest

How to properly perform chest raises?

The movement is performed by:
- the upper back muscles

Additionally works:
- the backs of the arms, the shoulder muscles

Starting position:

Stand with your feet hip-width apart. Place your hands in a loop of the band so that it rests above your wrists. Raise your arms with the band in front of you to shoulder height. Your palms are turned inward. Your elbows are slightly bent. Draw in your abs and straighten your back. Your knees are straight, but not locked.

Movement:
Strongly stretching the band, raise your arms above your head. Your elbows remain slightly bent. Lower your arms to the starting position. Repeat.

Tip:
Keep your elbows slightly bent. Your abs are pulled in and tightened. Your back is straight.

You will need an exercise band to perform this exercise.

Arm raises from chest height

How to perform a shoulder blade pull with a kettlebell overhead press?

The movement is performed by:
- shoulders and back

Additionally works:
- abs (stabilizes the posture) and arms

Starting position:

Grasp a kettlebell and, bending your elbows, rest them on the outside of your forearms in front of your shoulders and under your chin. Stand with your feet shoulder-width apart. Straighten your back, tighten your abs. Your palms are placed with the backs of your hands to your sides.

Movement:
Pull your shoulder blades toward your spine by bringing your forearms and hands with the dumbbells to your sides – palms facing back. Straighten your arms overhead. Bend your elbows, lowering the kettlebells to your sides, and then bring your hands with the kettlebells under your chin. Repeat.

Directions:
Feet shoulder-width apart. Back straight, abs tight. The kettlebell rests on the backs of your forearms.

You will need a pair of kettlebells to perform this exercise.

Pulling the shoulder blades and pressing the kettlebells above the head

How to properly perform a side stretch?

Stretching exercise:
- abdominal and back muscles

Position:
Place your feet shoulder-width apart or slightly wider. Bend your knees slightly. Rest your left hand on your lower back. Pull in your stomach and straighten your back. Raise your right arm sideways and, keeping your hips still, bend your upper body to the left.

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

Tip:
Feet wider than shoulders. Knees slightly bent. Do not lean your torso forward.

Do it right