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 externally rotated arm curls?

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

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

Starting position:

Place your feet hip-width apart and slightly lean your torso forward. Hold the dumbbells with an underhand grip. Your elbows are slightly bent.

Movement:
Bend your elbows, lifting the dumbbells toward your shoulders. As you do this, rotate your hands outward with your thumbs. Slowly return to the starting position. Repeat.

Tips:
Lean your torso slightly forward. Engage your abdominal muscles. Avoid hyperextending your elbows.

You will need dumbbells for this exercise.

Arm curls with external rotation

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

The movement is performed by:
- the upper back muscles

Additionally, it works:
- the lower back, glutes, and abdominal muscles (stabilize the physique)

Starting position:

Grab the barbell with an overhand grip, placing your hands wider than shoulder-width apart. Place your feet shoulder-width apart. Bend your knees sharply and lean your straight torso forward. Keep your arms and barbell vertical. Abdominal muscles contracted, back straight.

Movement:
Bend and raise your elbows laterally to shoulder height, drawing your shoulder blades firmly toward your spine. Slowly lower the barbell to the starting position. Repeat.

Tip:
Feet shoulder-width apart. Back straight. Abdominal muscles contracted. Hands placed wider than shoulder-width apart on the bar.

You will need a barbell to perform this exercise.

Barbell rowing with a wide grip

How to perform lateral raises with arms joined together?

The movement is performed by:
- the shoulder muscles

Additionally worked by:
- the arms and 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. Arms at your sides, palms facing forward.

Movement:
Raise your arms to the sides, then clasp your hands in front of you and lower them, returning 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. Arms straight at your sides. Raise your arms to the sides. Clasp your hands in front of you and lower them.

You will need dumbbells for this exercise.

Side arm raises with hands joined

How to properly perform the exercise: barbell lunge?

The movement is performed by:
- the glutes and thighs

Additionally worked by:
- the abdominal and back muscles (stabilize the posture)

Starting position:

Grab the barbell with an overhand grip, placing your hands wider than shoulder-width apart. Rest the bar on your upper back. Spread your feet hip-width apart, then step your right leg back and place the front of your right foot on the floor. Abdominals contracted, back straight.

Movement:

With a gentle movement, bend your knees until the knee of your back leg is just above the floor (or lightly touching it). Keep your back straight and do not lean your torso forward. Make sure the knee of your front leg is above your foot – do not tilt it inward! Return to the starting position. Repeat, and then practice with the opposite leg position.

Tip:
Legs in Lunge. Back straight. Abdominal contraction. Hands placed on the bar wider than shoulder-width apart. Do not tilt the knee of your front leg inward.

You will need a barbell to perform this exercise.

Knee bending with a barbell in a lunge

How to do a one-hand bosu row? 

They work:
- muscles of the upper back

Additionally, they work:
- arms, stomach (stabilizes the body)

Starting position: 
Rest your right knee and right hand on the bosu. Stretch your left leg back and take a dumbbell in your right hand. Tighten your stomach, pull your shoulder blades together. Lower your left hand down and slightly forward so that the dumbbell does not catch on the bar.

Movement flow: 
Raise the dumbbell to hip height, keeping the bending elbow close to your torso and as high as possible. Lower your hand to the starting position. Repeat, then practice with the other hand, resting your left hand and left knee on the bosu.

Tips
Keep your elbow close to your torso. Raise the dumbbell to hip height. The head is an extension of the body.

Rowing with one hand on a bosu

How to properly stretch the back of the shoulders?

Stretching exercise:
- back of the shoulders

Position:
Place your feet shoulder-width apart or slightly wider. Bend your knees slightly. Straighten your back, and pull your stomach in. Raise your left arm forward. Hook your left arm just above the elbow with your right forearm and pull your entire left arm towards your chest – just enough to feel the stretch.

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

Tip:
Feet shoulder-width apart or slightly wider. Knees slightly bent. Stomach pulled in, back straight. Don't tilt your head forward.

Stretching the muscles of the back of the shoulders

How to properly perform a weight transfer from one leg to another and a dumbbell transfer from one hand to another?

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

Additionally worked by:
- the arms and lower back

Starting position:

Take a dumbbell in your right hand and stand with your feet wide apart, toes pointing outwards. Bend your left knee to a 90-degree angle, keeping your right knee straight. Lean your straight torso forward. Keep your head in line with your torso, gaze downward. Keep your back straight, and your abs tight. Lower your right hand toward your left foot and rotate your upper torso toward the bent knee. Take your left hand back.

Movement:
Shift your weight to your right leg by bending it at the knee and straightening your left knee. At the same time, while taking the dumbbell in your right hand, change the position of your arms and torso to the opposite position – left hand Lowered to the right foot, the right foot back, and the upper body rotated toward the right knee. Return to the starting position and repeat smoothly.

Tip:

Keep your feet wide apart. Hold the dumbbells with an overhand grip. Bend your knees above your feet. Rotate your upper body toward the bent knee.

You will need dumbbells to perform this exercise.

Transferring the body weight from one leg to the other and passing the dumbbells from hand to hand

How to properly perform the exercise: pulling the cable up to the chin on the pulley?

The movement is performed by:
- shoulder and upper back muscles

Additionally, they work:
- abdominal and back muscles (stabilize the figure)

Starting position: 
Stand facing the lower lift. Grasp the double rope attached to the pulley cable with both hands with an overhand grip. Kneel on one knee. Torso straight. Place your arms in front of your body on the extension of the cable, with your elbows straight. Pull your shoulder blades back and pull your belly in.

Movement flow: 
Keeping your torso still, bend and raise your elbows sideways to pull the rope towards your chin. Straighten your elbows to the starting position. Repeat.

Tip:
Straight back, tummy tucked in. Hands in a grip. The knee of the front leg over the foot. The torso remains still. Keep your elbows wide and high.

To perform this exercise you will need a pulley.

Attention! If you have problems with shoulder joints, give up this exercise.

Pulling the cable to the chin on the pulley

How to properly perform a push-up with a lateral pull-up?

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

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

Starting position:

Assume a front support position with your feet hip-width apart. Elbows straight. Head, torso, hips, and legs in a straight line. The band is placed above your wrists. Hands are placed under your shoulders.

Movement:
Put your arm out to the side and, bending your elbows, lower your torso just above the floor. Return to the starting position. Repeat, lowering one arm, then the other.

Tip:
Keep your abs and glutes tight. The band is placed above your wrists. Head, torso, and legs in a straight line.

You will need an exercise band to perform this exercise.

Push-up with the band stretched to the side

How to do abdominal crunches with dumbbells and leg raises? 

The movement is performed by:
- abdominal, hip and back muscles

Starting position: 
Lying on your back, place your feet hip-width apart, with your knees slightly bent. Hands with dumbbells behind your head, just above the floor, elbows slightly bent. The entire back is in contact with the ground.

Movement flow: 
With an exhale, tighten your abdominal muscles while lifting your legs and moving your arms with dumbbells to the sides of your calves. Return to the starting position and repeat.

Tips: 
In the starting position, the entire back is in contact with the ground. Knees and elbows slightly bent. Exhale as you lift your legs and torso. Chin far from the sternum.

Abdominal crunches with dumbbells and leg raises

How to perform hip raises with thigh abduction?

The movement is performed by:
- the glutes and the lateral thighs

Additionally works:
- the backs of the thighs

Starting position:

Insert your legs into a band loop and place it at the top of your calves. Lie on your back, bending your knees and placing your feet on the floor. Your legs are hip-width apart. In this position, the band should be taut. Your arms should be at your sides. Your back should be flat on the floor.

The movement:
Suck in and tighten your abs, then raise your hips until your thighs are in a straight line with your torso. Spread your knees, tightening the band firmly. Place your knees hip-width apart and lower your buttocks and back to the floor. Repeat.

Tips:
Tighten your abs as you raise your hips. Your torso and thighs will form a straight line.

You will need a band to perform this exercise.

Hip raises with thigh abduction

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 while straightening your arms with dumbbells

How to perform a lateral leg abduction on a forearm?

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

Additionally, it works:
- the core, shoulder girdle, and abdominal muscles

Starting position:

Insert your legs into a band loop and place it at thigh level. Assume a lateral leg position on your forearm and the lower leg's shin – knee bent at a right angle. Place your upper hand on your hip, and your lower arm's elbow under your shoulder. Thighs, hips, torso, and head in a straight line. The knee of your upper leg is bent.

Movement:
Keeping your torso stationary, raise your upper leg, stretching the band firmly. Slowly lower your leg. Repeat, then perform the exercise with the other leg supported on the other forearm.

Tips:
Keep your hips and torso stationary. Thighs and torso in a straight line. Keep your abs tight throughout.

You'll need a resistance band to perform this exercise.

Abduction of the leg in side support on the forearm

How to properly perform standing knee raises and reverse pulses?

The movement is performed by:
- the thighs and glutes

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

Starting position:

Stand with your feet 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 straighten your back. Stand on your left leg, knee slightly bent. Lift your right foot off the floor. Keep your back straight, abs tight, and your torso slightly leaning forward.

Movement:
Bend your right knee, lifting it forward. Then lower, straighten, and take your right leg back, squeezing your right glute firmly. Return to the starting position. Repeat, keeping your torso still, and then repeat with the other leg.

Tip:
Keep your back straight, abs tight, and your torso slightly leaning forward. Forward. Knee of supporting leg slightly bent.

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

Knee raises while standing and pulse backwards

How to properly perform a kneeling kettlebell overhead press?

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

Additionally works:
- upper back

Starting position:

Grab a kettlebell with both hands and kneel. Rest your feet on your toes and your buttocks on your heels. Hold the kettlebell in front of your chin, elbows bent. Straighten your back, and draw in your abs.

Movement:
Trying to keep your torso still, raise the kettlebell overhead until your elbows are almost fully extended. Then lower the kettlebell behind your head, bending your elbows. Reverse the movement to return to the starting position. Repeat.

Tip:
Keep your abs pulled in and tight, and your back straight. As you lower the kettlebell behind your head, keep your shoulders still and your elbows close to your head.

You will need kettlebells for this exercise.

Do it right