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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 vertical scissors?

Works:
- abdominal and hip muscles

Starting position:

Lying on your back, bring your legs together, knees slightly bent. Place your arms alongside your body. Keep your head above the ground.

Movement:
Raise your legs slightly and alternately move them up and down. The movement should be dynamic.

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

Vertical shears

How to perform a hip thrust while supporting your head on a ball?

The movement is performed by:
- the glutes and hamstrings

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

Starting position:

Place your neck comfortably on the ball. Knees bent, feet wide and stable. Hips just above the floor. Hands on hips.

Movement:
By squeezing your glutes, lift your hips and bring your torso parallel to the floor. Return to the starting position. Repeat.

Directions:
Lift your hips, squeezing your glutes tightly.

You will need an exercise ball for this exercise.

Pushing your hips while supporting your head on the ball

Vertical scissors are an effective exercise for strengthening the abdominal muscles, especially the lower portion of the rectus abdominis and the deep muscles responsible for stabilizing the pelvis and lumbar spine. The variation with a dumbbell held above the chest increases isometric tension in the upper abs, improves trunk control, and teaches proper pelvic positioning during leg movement. As a result, the exercise becomes more demanding while also being safer for the spine.

<h2>Which muscles work during vertical scissors?</h2>

<strong>Main muscles:</strong>

* rectus abdominis (especially the lower portion)
* hip flexors (in a controlling role)

<strong>Accessory and stabilizing muscles:</strong>

* transverse abdominis (core)
* oblique abdominal muscles
* pelvic floor muscles
* spinal stabilizers
* shoulder girdle muscles (holding the dumbbell)

Holding a dumbbell above the chest while lifting the head and shoulder blades forces constant tension in the upper part of the rectus abdominis.

This makes the abs work as a whole, not only in the lower range of leg movement.

The additional load acts as a counterweight, which helps press the lumbar spine into the mat through stronger core activation and better control of pelvic positioning.

<h2>Proper technique</h2>

<strong>Starting position:</strong>

1. Lie on your back on a mat.
2. Hold a dumbbell with both hands and lift it above your chest, elbows slightly bent.
3. Lift your head and shoulder blades, strongly engaging the abs.
4. Raise your legs off the floor, keeping the knees slightly bent.
5. Set the pelvis in a posterior tilt the lower back must be fully pressed into the mat.

<strong>Movement:</strong>

1. Alternately lower one leg while lifting the other.
2. Adjust the range of motion so the lower back stays pressed into the mat at all times.
3. The movement can be dynamic, but fully controlled.
4. Keep the dumbbell stable above the chest, without swinging the arms.
5. Maintain constant abdominal tension throughout the entire set.

<strong>Breathing:</strong>

* Exhale during the leg movement.
* Take a short, controlled inhale when switching leg positions.

Active posterior pelvic tilt is crucial. Imagine bringing your lower ribs closer to your hip bones. If a sheet of paper could slide between your back and the mat, control has been lost in that case, raise your legs higher.

<h2>Progression and regression</h2>

<strong>Easier version:</strong>

* Legs raised higher (60–75°).
* Shorter set duration.
* Lighter dumbbell or no external load.

<strong>Harder version:</strong>

* Legs lowered very close to the floor.
* Dumbbell moved slightly behind the head.
* Slower tempo and longer isometric sets.

<h2>Most common mistakes</h2>
* lifting the lower back off the mat 
* lack of posterior pelvic tilt 
* lowering the legs too low at the expense of technique 
* initiating the movement from the hips instead of the abs 
* tense neck and pulling the chin toward the chest 
* swinging the dumbbell

Pain in the lower back or groin instead of abdominal engagement indicates that the hip flexors have taken over the movement. Shorten the set, raise the legs higher, and focus on pressing your back firmly into the mat.

<h2>Tips</h2> 
* Keep the chin away from the chest and the neck relaxed. 
* Maintain abdominal tension throughout the exercise. 
* Always prioritize lumbar control over range of motion. 
* Technique matters more than tempo or load. 

<h2>What training to pair vertical scissors with?</h2> 
* abdominal training 
* FBW plans as a core exercise 
* pelvic stability and control training 
* spine prehabilitation programs 
* functional training and athletic preparation

Vertical scissors with tight abs

How to properly perform a forearm stretch?

Stretching exercise:
- forearm muscles

Position:
Place your feet shoulder-width apart or slightly wider. Bend your knees slightly. Straighten your back and pull your abs in. Place your right hand on the inside of your left fingers. Raise your left arm forward and straighten it at the elbow, gently pulling your fingers back.

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

Tip:
Place your feet shoulder-width apart or slightly wider. Abdominal muscles contracted. Knees slightly bent. Don't tilt your head forward.

Stretching the forearm muscles

How to perform a side forearm lateral support?

The position is held by:
- the oblique muscles

Additionally worked by:
- arms, legs, hips

Starting position:

Lie on your side and support your torso on your forearm – elbow under your shoulder. Top leg in front of your bottom leg. Top hand resting on your hip. Head, torso, and legs in a straight line.

Movement:
Lift your hips off the floor enough to bring your torso and legs into a straight line. Hold the position. Then practice on the other side.

Tips:
Elbow in a straight line under your shoulder. Top leg in front. Don't tilt your hips. Body in a straight line.

Support yourself sideways on your forearm

How to properly perform a kneeling walk?

The movement is performed by:
- the deltoids

Additionally, it works:
- the abdominal muscles, shoulder girdle (stabilizes the body)

Starting position:
Assume a kneeling position with your feet hip-width apart and your hands shoulder-width apart. Place a band over your wrists. Abdomen pulled in.

Movement:
Alternately, place your arms diagonally – forward and to the side.

Tip:
Hands in a straight line under your shoulders, knees under your hips. Place a band over your wrists. Abdomen pulled in and tightened.

You will need an exercise band to perform this exercise.

exercise.

Walk with your hands in a kneeling position

How to do the front thigh stretch?

Note! Stretching exercise:

- front thighs

Position:

Stand on your left leg. Straighten your back, draw in your abs. Bend your right knee, lifting your right foot back and grasping it with your right hand. Squeeze your glutes, draw your abs in even further, and tighten your abs. Raise your left arm up. Use your hand to pull your heel toward your buttock. Try to keep your knee next to your knee.

Recommendations:

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

Tips:

Keep your back straight, abs tight. Knees side by side.

Stretching the front of the thigh

How to perform a squat with a kettlebell chin raise?

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

Additionally, it works:
- the thighs, lower back, arms, and forearms.

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

Movement:
Bending your knees and leaning your torso forward, grab the kettlebell with an overhand grip. Straighten your knees and torso, then pull your hands under your chin, keeping your elbows high and wide. Lower 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 and your abs tight. Bend your knees over your feet. Keep your elbows wide.

You will need a kettlebell to perform this exercise.

Squat with lifting the kettlebell to the chin

How to do a burpee?

Works:
- the entire body

Starting position:
Stand with your feet hip-width apart. Place your hands at your sides.

Movement:
Jump, raising your arms up. Land and immediately place your hands on the floor, keeping your torso straight and bending your knees slightly. Jump, kick your legs back – don't let your hips drop too low. Jump, move your legs back, return to a standing position, and jump, raising your arms. Repeat.

Tips:
Hands in a straight line under your shoulders. Don't arch your lower back. Land softly.

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

Barefoot burpee

How to perform a deadlift with a band?

The movement is performed by:
- the glutes and hamstrings

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

Starting position:

Stand with your feet no wider than hip-width apart. Step on the middle of the band and hold the ends in your hands. Keep your back straight, abs pulled in and braced. Knees straight, but not locked! In this position, the band (or tubing) should be very taut.

Movement:
Keeping your back straight, slowly lean your torso forward to feel a stretch (or a very strong tension) in the backs of your thighs. Your knees may bend slightly during this time. With a slightly faster movement, raise your torso to a vertical position, squeezing your glutes firmly. Repeat.

Tips:
Keep your back straight, abs pulled in and braced. Keep your back straight.

Note: The exercise can be performed with a traditional with tape, with a looped tape, or with tubing.

Deadlift with a band

How to do a plank knee pull?

Works:
- abdominal and hip muscles

Additionally works:
- glutes, thighs, back, chest, and arms (stabilize the body)

Starting position:

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

Movement:
Pull one knee, then the other, toward your elbow.

Tips:
Elbows under your shoulders. Remember to keep your back straight. Keep your glutes, abdominals, and thighs tight. Don't tilt your head. Work only with your legs.

Knee pull in plank

How to do an abdominal stretch?

Warning! Stretching exercise:

- abdominal muscles (and hip flexors)

Position:

Lie on your stomach, legs straight. Place your hands on the floor under your shoulders. Slowly straighten your elbows, lifting your torso. Keep your glutes and back tight, and your abs pulled in. Try to keep your hips and shoulders as low as possible.

Recommendations:

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

Warning! Do not perform this exercise if you have lower back problems!

Tips:

Stomach pulled in. Keep your glutes and back tight. Keep your shoulders as low as possible (away from your thighs and ears).

Stretching the abdominal muscles

How to perform a seated kettlebell press?

The movement is performed by:
- shoulders and back

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

Starting position:

Sit on the floor and spread your legs apart. Grab a kettlebell and, bending your elbows, rest them on the outside of your forearms in front of your shoulders. Straighten your back and tighten your abs.

Movement:
Keeping your torso still, straighten your right arm, then your left arm, rotating the palms of your hands backward.

Tips:
Back straight, abs tight. The kettlebell rests on the outside of your forearms.

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

Sitting kettlebell press

How to properly perform the exercise: barbell elbow curl while lying on an inclined bench?

The movement is performed by:
- biceps

Starting position:

Grab the barbell with an underhand grip and sit on the bench, resting your chest and stomach on the inclined backrest. Feet on the floor. Lower the barbell on the other side of the backrest, with your arms almost fully extended at the elbows and positioned roughly at a right angle to your body. Hands on the bar, positioned shoulder-width apart. Head extended.

Movement:
Bend your elbows, lifting the barbell. Lower the barbell with a slightly slower motion, almost fully extending your elbows. Repeat.

Tip:
Hands in an underhand grip and positioned shoulder-width apart. Abdominal muscles contracted, head extended. Do not fully extend your elbows.

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

Bending elbows with a barbell while lying on an incline bench

How to perform a wide kettlebell row?

The movement is performed by:
- the upper back muscles

Additionally works:
- arms, shoulders

Starting position:

Assume a supported kneeling position. Move your left knee back slightly. Tighten your abdominal muscles and straighten your back. Keeping your torso stable, extend your left arm with the kettlebell forward – the kettlebell just above the ground.

Movement:
Bending your elbow, withdraw your arm and raise the hand with the weight to waist level (firmly contract the muscles surrounding your left shoulder blade as you perform this movement). Keeping your torso stable, extend your arm with the kettlebell to the starting position. Repeat, and then repeat with the other arm.

Tips:
Keep your back straight and your abdominal muscles tight. Keep your head straight. Keep your elbow close to your torso.

You will need a kettlebell to perform this exercise.

Do it right