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.

How to perform a ball climb?

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

Additionally works:
- the glutes, back, legs, chest, and arms (stabilize the posture)

Starting position:
Place your hands on the ball, elbows slightly bent, and feet hip-width apart. Position your head, torso, hips, and legs in a straight line. Gently draw in and tighten your abdominal muscles.

Movement:
Alternately, pull one knee under your body, then the other.

Tips:
Tighten your abdominal muscles, legs, glutes, and arms. Don't tilt your head back. Support your hips to prevent them from sagging.

You'll need an exercise ball for this exercise.

Climbing on a ball

How to do abdominal crunches on a Bosu?

The movement is performed by:

- the abdominal muscles

Starting position:

Lying on your back on the Bosu (only the lower part of your shoulder blades touching the Bosu, your head and the upper part of your shoulder blades not touching it), place your feet approximately shoulder-width apart, knees bent. Place your hands behind your head. Pull your abs in.

Movement:

Exhale, raise your upper torso, squeezing your abs tightly. Slowly return to the starting position. Repeat.

Tips

Perform short crunches. Keep your elbows wide. Don't tilt your head forward.

Barefoot abdominal crunches

How to perform abdominal crunches with dumbbells and alternating leg raises?

The movement is performed by:

- abdominals and hip muscles

Starting position:

Lying on your back, place your feet hip-width apart, knees slightly bent. Place your hands and dumbbells behind your head, just above the floor, and bend your elbows slightly. Your entire back is flat on the floor.

Movement:

Exhale, perform an abdominal crunch while simultaneously lifting one leg and bringing your hands and dumbbells to the sides of your raised calf. Return to the starting position and repeat, lifting one leg, then the other.

Tips:

In the starting position, your entire back is flat on the floor. Knees and elbows are slightly bent. Exhale as you lift your leg and torso. Keep your chin away from your sternum.

Abdominal crunches with dumbbells and alternating leg raises

How to perform a dumbbell press?

The movement is performed by:
- the shoulders and upper back

Additionally works:
- the abdominals, glutes, and back (stabilize the physique)

Starting position:

Place your feet hip-width apart, bend your knees slightly. Straighten your back and pull your abs in. Hold the dumbbells with an overhand grip. Bend your elbows at a right angle and place them shoulder-width apart. Keep your forearms vertical.

Movement:
Raise the dumbbells overhead until your elbows are almost fully extended. Slowly lower your arms to the starting position. Repeat.

Directions:
Place your feet hip-width apart. Remember to keep your back straight. Tighten your abdominal muscles.

You will need dumbbells for this exercise.

Dumbbell press with hip raises

How to perform the knee-to-chest pull?

The movement is performed by:
- the abdominals and hips

Additionally works:
- the thighs, arms

Starting position:

Sitting on the floor, bring your legs together. Knees slightly bent. Your torso leans slightly back. Your hands rest on the floor behind you.

Movement:

From the starting position, raise your legs slightly. Bring your thighs to your chest. Return to the starting position. Repeat. The movement should be dynamic.

Tips:
Legs together, knees slightly bent. Your torso leans slightly back. Hands behind your buttocks. Legs off the floor. Dynamic movement.

Knee raises

How to perform the tubing stretch while lying on your stomach?

The movement is performed by:
- the arm and back muscles

Additionally works:
- the shoulders

Starting position:

Grab the ends of the tubing and wrap the band around your hands so that your hands are shoulder-width apart. Lie on your stomach with your arms extended forward. Face the floor and just above it. Toes of your shoes on the floor. Abdominal muscles contracted.

Movement:
Extending the tubing to the sides with straight arms, raise your chest just above the floor. Return to the starting position. Repeat.

Tips:
Only raise your arms until they are in line with your shoulders. Keep your feet on the ground.

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

Tubing stretch while lying on your stomach

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 in a body drop

How to perform seated torso twists?

The movement is performed by:

- the abdominal muscles

Additionally works:
- the hips, back

Starting position:

Sitting on the floor, bring your legs together. Bend your knees slightly. Lean your torso slightly back. Put your hands together (beginner) or hold a dumbbell with both hands (intermediate and advanced).

Movement:
Perform alternating torso twists. The movement should be dynamic.

Tips:
Tighten your abdominal muscles. Remember to keep your back straight. If you are a beginner, place your feet on the floor.

Sitting torso twists

How to properly perform lateral jumps and reverse leg kicks?

Works:
- the entire body, mainly the legs

Starting position:
Stand with your feet hip-width apart. Bend your knees (over your feet!) into a half-squat position and place your hands at chest height, elbows bent. Back straight, abs tight.

Movement:
Jump, lowering and bringing your hands back. Land softly, immediately returning to a half-squat position. Jump to the left, lean your torso forward, and place your hands on the floor. Jump to kick your legs back – don't let your hips drop too low. Jump to bring your legs back, return to the half-squat position, and jump to the right, returning to the starting position. Repeat.

Tip:
Feet slightly wider than your hips. Hands on the floor, shoulder-width apart or slightly wider. In a squat: knees above your feet. Keep your back straight.

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

Jumps to the side and kicks the legs back

How to perform a hammer grip French press?

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

Starting position:

With your back on the ball, place your feet hip-width apart. Grasp the dumbbells with a hammer grip and place your hands vertically above your shoulders. Keep your elbows slightly bent.

Movement:
Bend your elbows, lowering the dumbbells to the sides of your head. Slowly return to the starting position.

Tips:
Stabilize your shoulder joints. The movement is in your elbows. Avoid hyperextending your elbows.

You will need dumbbells for this exercise.

French press with a hammer grip

How to properly perform a knee abduction in a squat?

The movement is performed by:
- the thighs and glutes

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

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. Pull in your abs and straighten your back.

Movement:
Bend your knees to a 90-degree angle, simultaneously moving them out to the sides to further tighten the band. Place your hands in front of your chest, elbows bent. Return to a standing position and lower your arms. Repeat. Exercise slowly and carefully.

Tip:
The band is above your knees. Keep your back straight, abs pulled in. Knees don't extend beyond your toes.

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

Knee abduction in a squat

How to properly perform triceps extensions?

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

Additionally works:
- the deltoids

Starting position:

Stand with your feet hip-width apart. Brace your abs and straighten your back. Grab the ends of the band and bend your elbows, placing your hands in front of your shoulders – in this position, the band should be slightly taut.

Movement:
Keeping your torso and one arm stationary, straighten the elbow of the other, lowering your hand. Return to the starting position. Repeat with one arm, then the other.

Tip:
Hold the ends of the band in your hands. Keep your back straight and abs tight.

You will need an exercise band to perform this exercise.

Downward triceps arm extensions

How to properly perform the exercise: barbell shoulder raise?

The movement is performed by:
- the upper back muscles

Additionally, it works:
- 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. Place your feet shoulder-width apart. Abdominal muscles contracted, back straight. Knees straight but not locked (slightly bent). Arms with the barbell lowered in front of your body.

Movement:
Raise your shoulders toward your ears. Lower your shoulders in a slower motion. Repeat.

Tip:
Feet shoulder-width apart. Abdominal muscles contracted. Hands wider than shoulder-width apart and with an overhand grip. Back straight, knees slightly bent.

You will need a barbell to perform this exercise.

Raising shoulders with a barbell

How to properly perform a two-handed kettlebell press?

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

Starting position:

Hold a kettlebell in both hands and lie on your back. Bend your knees and place your feet hip-width apart on the floor. Raise the kettlebell above your chest, elbows almost completely straight. Pull in and tighten your abs.

Movement:
Slowly lower the kettlebell to just above your chest, keeping your elbows close to your body. Return to the starting position. Repeat.

Tip:
Keep your lower back flat on the floor. Keep your elbows close to your body.

You will need kettlebells for this exercise.

Pressing the kettlebell with both hands

Hanging Straight Leg Raises are one of the most demanding exercises for the abdominal muscles and hip flexors. Compared to the bent-knee version, they require significantly more strength, movement control, and trunk stability.
  
The exercise primarily targets the rectus abdominis, the oblique muscles, and the iliopsoas, while also forcing active engagement of the back, arms, and grip muscles that stabilize the entire body during the hang.
  
It is one of the best exercises for building a strong, functional core that is essential in strength training, physique sports, and disciplines requiring body control.

<h2>Which muscles are involved in hanging straight leg raises?</h2>

<strong>Primary muscles:</strong>
* rectus abdominis,
* oblique muscles (internal and external),
* iliopsoas (hip flexor).

<strong>Secondary and stabilizing muscles:</strong>
* quadriceps,
* hip adductors and flexors,
* arm and forearm muscles (grip),
* latissimus dorsi,
* scapular and lumbar spine stabilizers.

<h2>Proper technique</h2>

The goal is not just to lift the legs, but to posteriorly tilt the pelvis – imagine trying to show your glutes to someone standing in front of you.

<strong>Starting position:</strong>
1. Hang freely from a pull-up bar using an overhand grip, slightly wider than shoulder width.  
2. Keep the legs together, knees straight in a natural locked position.  
3. Brace the abdominal and glute muscles, setting the pelvis in a neutral position.  
4. Keep the shoulders and shoulder blades active, gently pulled down and back.  
5. Avoid excessive arching in the lower back.

<strong>Lifting phase:</strong>
1. Perform a strong, controlled hip flexion.  
2. Raise the straight legs in front of you, aiming to bring the feet toward the bar.  
3. Maintain full core tension at the top.  
4. Exhale as you lift the legs.

<strong>Lowering phase (eccentric):</strong>
1. Lower the legs very slowly and under full control.  
2. Stop just before they pass the line of the torso.  
3. Do not allow the legs to swing backward or create momentum.

<strong>Tempo:</strong>
* The movement should be smooth, without jerking or using momentum.

<strong>Breathing:</strong>
* Exhale while lifting the legs.  
* Inhale during the controlled descent.

<h2>Most common mistakes</h2>

* swinging the torso and throwing the legs instead of using the muscles,
* excessive arching of the lower back,
* incomplete range of motion,
* bending the knees during the lift,
* lowering the legs far behind the torso,
* crossing the legs during the movement.

<strong>How to avoid them:</strong>
* Brace the core and glutes before starting the movement.  
* Control every phase, especially the lowering portion.  
* Pause briefly in the bottom position.  
* If the exercise is too difficult, start with the bent-knee version.

<h2>What workouts pair well with hanging straight leg raises?</h2>
This exercise works well as part of:  
* abdominal and core training,  
* Full Body Workout (FBW) plans,  
* calisthenics and street workout sessions,  
* functional training,  
* the final section of a strength workout as an ab finisher.

Do it right