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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 tubing curl?

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

Additionally, it works:
- the abdomen, glutes, and back (stabilizes the posture)

Starting position:

Stand with both feet on the middle of the tubing. Grasp its ends and wrap them around your wrists. Your hands are facing forward, with your thumbs facing forward. Your arms are straight. Your head is aligned with your body, and your gaze is directed forward.

Movement:
Bend your elbows, raising your hands to your shoulders and rotating your thumbs outward. Return slowly to the starting position. Repeat.

Directions:
Feet hip-width apart. Arms at your sides. Remember to keep your back straight. Your shoulders and elbows remain in the same place.

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

Tubing arm curls

How to perform a leg press in a balanced sit-up?

The movement is performed by:
- the abdominal muscles, hip muscles

Additionally, it works:
- the abdominal muscles, thighs, biceps, and back (stabilizes the posture)

Starting position:

Sit on the floor, bend your knees, and place your heels on the floor. Grasp the ends of the tubing and hook its center over your feet. Lift your feet off the floor, and move your straight torso back slightly. In this position, the tubing should be slightly taut.

Movement:
Straighten your legs while simultaneously resting your back on the floor, bending your elbows, and bringing your hands toward your shoulders. Do not rest your head on the floor. Return to the starting position.

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

Balanced leg push

How to properly perform the exercise: Standing Elbow Curl in a Gate?

The movement is performed by:
- biceps

Starting position:

Stand between two overhead pulleys (called a gate), facing each other. Grasp the individual handles with an underhand grip and stand exactly in the middle of the gate. Spread your feet shoulder-width apart. Extend your arms out to the sides, placing your elbows, slightly bent, at shoulder height. Straighten your back and pull your abs in.

Movement:
Keeping your elbows in the same place, bend them, bringing your hands and handles closer to your shoulders. Slowly return your hands to the starting position. Repeat.

Tip:
Keep your back straight, abs pulled in. Feet shoulder-width apart. Elbows at shoulder height. Hands in an underhand grip.

You will need a pulley to perform this exercise.

Bend your elbows in a gate while standing

How to perform a squat with a dumbbell press?

The movement is performed by:

- the thighs, glutes, shoulders, and upper back

Additionally works:

- the abdominal muscles, the outer thighs (stabilize the physique), and the arms

Starting position:

Grab dumbbells and stand with your feet shoulder-width apart. Bend your elbows and place your hands with the dumbbells above your shoulders, elbows wide. Your palms are turned forward, your fingers pointing forward. Abdominals are tight, and your back is straight.

Movement:

Bend your hips and knees, lowering your hips to knee height. Return to the starting position and raise the dumbbells overhead, straightening your elbows. Lower your arms to the starting position. Repeat.

Tips

Keep your back straight and your abs tight. As you straighten your legs, squeeze your glutes.

Squat with dumbbell press

How to maintain position on the ball?

The position is maintained by:
- muscles of the abdomen, back, shoulders, chest, hips

Starting position: 
Place your knees hip-width apart on the ball. Place your hands shoulder-width apart on the ball, about 20 cm from your knees. 

Movement flow: 
Lift your feet off the ground and try to maintain a kneeling position on the ball.

Tips:
Hands shoulder-width apart, approximately 30 cm from the knees. Work the muscles of your torso and limbs. Strive for stillness.

To perform this exercise you will need an exercise ball.

Maintaining position

How to perform a dumbbell row?

The movement is performed by:

- back muscles

Additionally works:

- arms, abs, glutes, legs

Starting position:

Assume a front support position with your hands resting on dumbbells positioned directly under your shoulders. Feet shoulder-width apart. Keep your torso, hips, and legs in a straight line, abdominals tight. Knees slightly bent.

Movement:

Alternating, alternately with your right and left hand, raise the dumbbells to hip height, keeping the bending elbow close to your torso and as high as possible.

Tips

Keep your torso in a straight line with your hips and legs. Abs tight. Keep your elbow close to your torso.

Rowing with dumbbells

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.

Kettlebell lunges

How to perform a kettlebell jerk?

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

Additionally works:
- back, arms

Starting position:
Stand with your feet shoulder-width apart. Abdominal muscles pulled in and braced, back straight. Kettlebell placed between your feet.

Movement:
Bending your knees and leaning your torso forward, grab the kettlebell with an overhand grip. Straightening your legs and torso, toss the kettlebell overhead – palms facing forward. Bend and lower your elbows, lowering the kettlebell to the front of your shoulders. Straighten your elbows, lowering the kettlebell in front of your thighs. Bending your knees and leaning your torso forward, lower the kettlebell to the floor. Repeat.

Directions:
Keep your back straight. Bend your knees and keep them above your feet. Toss the kettlebell with a dynamic movement.

To perform this exercise, you will need a pair of kettlebells.

Kettlebell jerk

How to properly perform a two-handed swing?

The movement is performed by:
- glutes and thighs

Additionally works:
- back

Starting position:

Grasp a kettlebell and stand with your feet shoulder-width apart. Pull in your abs, straighten your back, and lower your arms with the weight in front of your body. Palms facing forward.

Movement:
Slightly lean your torso forward, bending your knees as you do so, lowering and retracting the kettlebell between your thighs. Straightening your torso and legs, raise the kettlebell forward to nose height. Lean your straight torso forward again and bend your knees, allowing the kettlebells to fall between your thighs and back. Repeat in a smooth motion.

Tip:
Keep your back straight, shoulder blades retracted. Do not roll your knees inward. As you straighten your torso, squeeze your glutes firmly.

You will need kettlebells for this exercise.

Swing with both hands

How to perform a seated hamstring stretch?

Note: Stretching exercise:

- hamstrings

Position:

Sit on the floor. Straighten your knees and relax your feet. Straighten your back, draw in your abs, and lean your straight torso forward enough to feel the stretch in the hamstrings. Place your hands on your legs.

Recommendations:

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

Note: To enhance the stretch, raise your feet.

Tips:

Knees straight, feet relaxed. Back straight, abs pulled in.

Stretching the back of the thighs while sitting

How to perform a rock climber?

Works:
- abdominals and hips

Additionally works:
- glutes, back, chest, legs (stabilize the body)

Starting position:

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

Movement:
Alternately, pull one knee toward the opposite elbow, then the other. Touch your knees with opposite hands.

Directions:
Feet shoulder-width apart. Elbows straight. Body in a straight line. Pull your knees toward your opposite elbows and touch them with opposite hands.

Climbing on an inverted bosu

How to perform the leg band stretch while lying on your back?

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

Additionally works:
- the hip flexors

Starting position:

Lie on your back and place a loop of the band over your feet. Straighten one leg and place it at an angle of approximately 30 degrees to the floor, and bend the other at the hip and knee. Place your arms alongside your body, raise your head, and look at the band. Place your legs hip-width apart. In this position, the band should be taut. Your entire back should be pressed against the floor.

Movement:
Exhale, switch to the opposite leg position. Repeat by straightening and bending your legs alternately.

Tips:
Keep your lower back pressed against the floor. Keep your head raised, and your gaze directed at the band.

You will need a band to perform this exercise.

Stretching the band with legs while lying on your back

Calf (gastrocnemius) stretch is one of the basic exercises used to improve calf flexibility, increase ankle range of motion, and support injury prevention. Regular practice helps reduce muscle tension, improve lower-body stability, and prepare the calves for activities such as running, jumping, and strength training.

<h2>Which muscles are involved in the stretch?</h2>

<strong>Primary muscles:</strong>
* gastrocnemius (calf muscle).

<strong>Secondary and stabilizing muscles:</strong>
* soleus (activated when the back knee is slightly bent),
* foot and ankle stabilizing muscles,
* glute and thigh muscles (maintaining the lunge position).

<h2>Proper technique</h2>

<strong>Starting position:</strong>
1. Stand in a lunge position with the left leg in front and the right leg behind.  
2. Keep your back straight, core engaged, hands resting on the hips.  
3. Distribute body weight evenly between both legs.

<strong>Movement:</strong>
1. Press the heel of the back leg firmly into the ground and keep the knee straight.  
2. Bend the front knee until you feel a strong but comfortable stretch in the calf of the back leg.  
3. Maintain full control of the torso, spine neutral, head aligned with the spine.

<strong>Breathing and tempo:</strong>
* Breathe calmly and evenly.  
* Hold the position for 20–40 seconds, performing 2–3 repetitions on each leg.

<h2>Most common mistakes</h2>

* lifting the heel of the back leg off the ground,
* leaning the torso forward or rounding the back,
* lack of core engagement and pelvic stability,
* excessive bending of the back knee,
* externally rotating the back foot.

<strong>How to avoid them:</strong>
* Keep the back heel pressed into the floor.  
* Maintain an upright posture with an engaged core.  
* Keep the back knee extended.  
* Control breathing and overall body position.

<h2>What workouts pair well with calf stretching?</h2>
This stretch works well as part of:  
* post-workout cooldowns,  
* functional and mobility training,  
* programs aimed at improving flexibility and leg recovery.

Stretching the gastrocnemius muscle

How to do the back of the thigh and calf stretch?

Note! Stretching exercise:

- back of the thigh and calf

Position:

Stand on your left leg. Extend your right leg slightly forward and rest it on your heel. Pull in your stomach, straighten your back, and lean your straight torso forward until you feel a stretch in the back of your right thigh. Keep your right knee straight. Place your hands on your right thigh. Lift your right foot.

Recommendations:

Hold this position for 20-40 seconds. Breathe. You can do several repetitions. Repeat with the other leg.

Tips:

Knee of your front leg straight. Back straight, abs tight.

Stretching the back of the thigh and calf

<p>This is a dynamic variation of the classic "skier" exercise, combining lat isolation with work of the entire posterior chain. The torso extension during the bar pull allows for slightly heavier loads and engages the erector spinae and glutes, mimicking natural arm and core movement (e.g., during cross-country skiing).</p>

<h2>Which muscles work?</h2>
<strong>Main muscles:</strong>
<ul>
  <li>latissimus dorsi (primary mover of the pull)</li>
  <li>erector spinae (responsible for torso extension)</li>
  <li>teres major</li>
  <li>long head of the triceps (responsible for pulling arms toward the hips)</li>
</ul>

<strong>Accessory and stabilizing muscles:</strong>
<ul>
  <li>gluteal muscles (assist hip extension and stabilization)</li>
  <li>trapezius and rhomboids (scapular stabilization)</li>
  <li>abdominal muscles (control stability during return to torso bend)</li>
  <li>forearms (grip)</li>
</ul>

<h2>Proper technique</h2>
<strong>Starting position:</strong>
<ol>
  <li>Stand facing the cable machine, feet hip-width apart, knees slightly bent.</li>
  <li>Grab the bar with an overhand grip and step back until the cable is taut.</li>
  <li>Lean torso forward (back straight), arms raised overhead in line with the spine – feel the stretch in the lats.</li>
</ol>

<strong>Movement:</strong>
<ol>
  <li>Begin pulling the bar down in an arc toward the hips with stiff arms.</li>
  <li>Simultaneously, extend the torso, lifting the chest upward (initiate movement from the hips, not the spine).</li>
  <li>At the end, the bar should be near the thighs/hips, torso nearly vertical, chest proud, and scapulae retracted.</li>
  <li>Return slowly to the deep torso bend, letting the weight "pull" your arms forward.</li>
</ol>

<strong>Breathing:</strong>
<ul>
  <li>Exhale: during the bar pull and torso extension (heaviest phase).</li>
  <li>Inhale: during controlled return to torso bend.</li>
</ul>

<h2>Common mistakes</h2>
<ul>
  <li>Hunching during extension: Keep the back stiff; lift the torso using hips and erectors, not spinal arching.</li>
  <li>Bending elbows: If elbows move, the exercise becomes a row instead of a skier. Keep elbows "frozen".</li>
  <li>Releasing weight too quickly: The return phase is key for stretching muscles – perform slowly.</li>
</ul>

<h2>Tip</h2>
<p>Imagine "stretching" the bar out to the sides during the pull – this will help you feel the lats more under the armpits.</p>

Do it right