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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 leg-to-leg rowing transitions?

The movement is performed by:
- the back, thigh, and gluteal muscles

Additionally worked by:
- the arms

Starting position:

Pick up a kettlebell and stand with your feet wide apart, feet parallel. Bend your left knee to a 90-degree angle, and keep your right knee straight. Lean your straight torso forward. Keep your head aligned with your torso, gaze downward and forward. Keep your back straight, abs tight. Lower your right arm vertically down, and bend your left elbow, lifting the kettlebell to your waist. In this position, your upper torso should be slightly rotated to the left.

Movement:
Shift your body weight onto your right leg by bending it at the knee and straightening your left knee. Simultaneously, change the position of your arms and torso to the opposite position – your left arm is down, your right arm is bent at the elbow, and your upper torso is slightly rotated to the right. Return to the starting position and repeat smoothly.

Tip:
Keep your back straight and your abs tight. The bent knee doesn't extend beyond the toes. The shoulder blades are retracted.

You'll need kettlebells to perform this exercise.

Leg-to-leg transitions with rowing

How to do a kneeling plank with a ball ride?

Works:
- abdominal muscles

Additionally works:
- shoulders, back, glutes (stabilizes the body)

Starting position:

Kneel in front of the ball and place your hands, clasped as if in prayer, on the ball. Pull in and tighten your abs.

Movement:

Lean forward, rolling the ball forward. Your entire forearms should rest on the ball. Maintain pelvic alignment and abdominal contraction. Then return to the starting position. Repeat.

Tips:
Tighten your abdominal muscles. Don't let your hips drop too low. Don't arch your lumbar spine.

You'll need an exercise ball for this exercise.

Plank on your knees with departure

How to perform a leg abduction while lying on your side?

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

Additionally, it works:
- the core muscles (stabilize the trunk)

Starting position:

Insert your legs into a band loop and place it at the level of your lower thighs. Lie on your side. Your upper arm is on the floor in front of your body, and your lower arm is straight on the floor at a right angle to your body. Bend the knee of your lower leg to a right angle, and your upper leg is straight. Your thighs, hips, torso, and head are in a straight line.

Movement:
Keeping your torso stationary, lift your upper leg, stretching the band firmly. Slowly lower your leg. Repeat, then practice with the other leg while lying on your other side.

Tips:
Try to keep your torso stationary. Exercise at a moderate pace. Keep your abs tight.

To perform this exercise, you will need: tapes.

Abduction of the leg while lying sideways

How to do a scissors with a torso raise?

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

Additionally worked by:
- the thighs

Starting position:

Lying on your back, press your lower back against the floor. Raise one leg vertically, keep the other just above the floor, knees slightly bent. Hands behind your head.

Movement:
Switching the legs to the opposite position, raise your torso, squeezing your abs tightly. The movement should be dynamic. Return to the starting position. Repeat.

Tips:
Tighten your abdominal muscles. Keep your lumbar spine pressed against the floor. Maintain a distance between your chin and your sternum.

Scissors with body lift

How to properly stretch the hip muscles?

Stretching exercise:
- hip area (glutes, hip flexors)

Position:

Kneel on your right knee, moving your foot slightly to the left. Extend your left leg back and lower your hips as low as possible. Place your hands on the floor. Straighten your back, suck in your abs. Lower your right buttock as low as possible.

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

Tip:
Keep your back straight, abs pulled in. Lower the buttock of the stretched leg as low as possible.

Stretching the muscles around the hips

How to perform a horizontal dumbbell crossover?

The movement is performed by:

- the shoulder muscles

Additionally works:

- the arms and back

Starting position:

Grab dumbbells and stand with your feet hip-width apart. Bend your knees slightly. Extend your arms and dumbbells forward and slightly to the sides. Palms turned with your fingers facing down. Pull in and tighten your abs. Straighten your back.

Movement:

Keeping your torso still, cross your arms in front of you at the level of your nose and chin – alternating right over left, left over right.

Tips

Feet shoulder-width apart. Knees slightly bent. Abdominal muscles contracted, back straight. Dumbbells at the level of your nose and chin.

Crossing arms with dumbbells, horizontal

How to properly perform the exercise: seated barbell press?

The movement is performed by:
- the chest muscles

Additionally works:
- the shoulders and arm muscles

Starting position:

Grab the barbell with an overhand grip and sit on a bench with your back resting on a nearly vertical backrest. Feet on the floor. Place your arms vertically above your chest. Hands on the bar are wider than shoulder-width apart.

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

Tip:
Hands with an overhand grip and positioned wider than shoulder-width apart. Abdominal muscles contracted. Lower the barbell to your upper chest. Keep your elbows wide.

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

Seated barbell press

How to perform a squat?

The movement is performed by:
- the thighs and glutes

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

Starting position:

Place your feet shoulder-width apart. Pull in your abs and straighten your back.

Movement:

Bend your hips and knees, lowering your hips to knee height while raising your arms in front of you. Keep your back straight. Return to the starting position, squeezing your glutes at the end of the movement.

Directions:
Place your feet shoulder-width apart. Knees above your feet.

Jump squats

How to properly perform the exercise: Elbow extension with an underhand grip on a cable pulley?

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

Starting position:

Stand facing a high pulley. With your left hand, grasp the single handle attached to the cable pulley with an underhand grip. Spread your feet hip-width apart, bend your knees slightly, and lean your straight torso slightly forward. Lower the arm with the cable in front of your torso, keeping your elbow straight and your palms facing forward. Pull your shoulder blades together, and pull your abs in.

Movement:
Keeping your torso still, slowly bend your left elbow. Straighten your elbow to the starting position. Repeat, making sure to keep your elbow in the same place the entire time. Then perform the exercise with the other arm.

Tip:
Keep your back straight, abs pulled in. Hand in an underhand grip. Feet hip-width apart. Knees slightly bent. Elbow Always in the same place (neither forward nor backward).

You'll need a pulley to perform this exercise.

Straightening the elbow in a pull-up position

How to perform a kettlebell hip raise?

The movement is performed by:
- the glutes, hamstrings, and back muscles.

Additionally works:
- the arms.

Starting position:

Lie on your back. Bend your knees and place your feet shoulder-width apart on the floor. Grasp the kettlebell with both hands and place it just above your hips, with your elbows slightly bent. Contract your abs and raise your hips until your thighs are in a straight line with your torso.

Movement:
Simultaneously lower your hips just above the floor and bring the kettlebell behind your head. Return to the starting position. Repeat.

Directions:
Feet shoulder-width apart. Before raising your hips, contract your abs. Keep your elbows slightly bent.

You will need a kettlebell for this exercise.

Carrying the kettlebell with hip lifts

How to perform the soleus calf stretch?

Note! Stretching exercise:

- calves

Position:

Stand in a short stance with your left leg in front. Pull in your abs and straighten your back. Place your hands on your hips. Press your right heel into the ground and bend your right knee until you feel a stretch in your right calf.

Recommendations:

Hold this position for 20-40 seconds. Breathe. You can do several repetitions. Don't forget to stretch the other calf.

Tips:

Press the heel of your back leg into the ground. Keep your back straight and your abs pulled in.

Stretching the soleus muscle

How to perform hammer grip curls?

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

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

Starting position:

Stand with your feet hip-width apart and lean your torso slightly forward. Hold the dumbbells with a hammer grip. Your elbows are slightly bent.

Movement:
Bend your elbows, lifting the dumbbells toward your shoulders. Slowly return to the starting position. Repeat.

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

You will need dumbbells for this exercise.

Hammer grip arm curls

How to perform a lateral lunge arm raise?

The movement is performed by:
- back and shoulder muscles

Additionally works:
- thighs, glutes

Starting position:

Place one foot on the tubing and step your other leg back. With the hand on your front leg, grasp the end of the tubing. Lean forward and rest your other forearm on your thigh. Wrap the tubing around your hand – it should be taut when your hand is at knee level. Keep your elbow slightly bent. The back of your hand is facing forward.

Movement:
Raise your arm with the tubing out to the side, with your elbow pointing up. Lower your arm to the starting position. Repeat.

Directions:
Elbow pointing up. Shoulders parallel to the ground.

Note: This exercise can be performed with the tubing instead of a band.

Raising the arm to the side in a lunge

How to do a bent-over dumbbell curl?

The movement is performed by:

- the upper back muscles

Additionally works:

- the glutes, thighs, lower back
Starting position:

Grab dumbbells and stand with your feet hip-width apart. Bend your knees slightly. Lean your straight torso forward. Lower your arms and dumbbells. Place your palms facing outward. Pull in and tighten your abs.

Movement:

Pull your elbows back above your back, keeping them close to your torso and raising the dumbbells to hip height. Return to the starting position. Repeat.

Tips

Keep your back straight, abs pulled in. Knees slightly bent. Keep your elbows close to your torso.

Raising dumbbells with the torso down

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.

Do it right