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 properly perform band jumps?

The movement is performed by:
- the leg muscles

Additionally works:
- the abdomen, arms, back

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. Take a small step forward with one leg and slightly bend both knees. Distribute your weight evenly on both legs and slightly lean your straight torso forward.

Movement:
Jump to the opposite position of your legs – first the right leg, then the left leg in front. At the same time, work your arms. Keep the band taut throughout. Exercise rhythmically.

Tip:
The band is above your knees. Keep your abdomen pulled in, your back straight, and your torso slightly leaning forward.

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

To perform this exercise, you need exercise bands.

Jumps with tape

How to do a plank with arm raises?

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

Additionally worked by:
- the abdominal muscles (works very hard), legs (stabilize the body)

Starting position:
Assume a front support position on your forearms on a ball. Feet shoulder-width apart. Gently draw in and tighten your abdominal muscles. Your arms should be at a 90-degree angle to your torso.

Movement:
Raise and straighten your arm so that it is positioned in line with your torso. Then perform the exercise with the other arm. Repeat.

Tips:
Tighten your abdominal muscles, legs, glutes, and arms. Keep your arm raised in line with your torso. Don't move. Don't tilt your head. Support your hips to prevent them from sagging.

Plank with arm raises

How to properly perform kettlebell jumps?

The movement is performed by:
- glutes, thighs

Additionally works:
- back, calves

Starting position:

Grab a kettlebell with both hands. Stand with your feet wide apart, pointing the toes of your shoes slightly outward. Bend your knees into a half-squat, leaning your torso forward and hanging the kettlebell between your legs.

Movement:
Straightening your knees slightly, jump slightly without lifting your torso vertically. Land softly in a half-squat. Repeat.

Tip:
Keep your back straight, abs pulled in. Knees over your feet. Jump without fully extending your knees.

You will need kettlebells for this exercise.

Kettlebell jumps

How to do lateral raises?

The movement is performed by:

- the shoulder muscles

Additionally works:
- 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. Hold the dumbbells with an overhand grip. Keep your elbows straight.

Movement:
Raise your arms out to the sides to shoulder height. 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. Lean forward slightly. Keep your elbows straight.

You will need dumbbells for this exercise.

Lateral arm raises

How to perform torso twists with arm raises using tubing?

The movement is performed by:
- shoulders and abdominal muscles

Additionally works:
- arms, back

Starting position:

Place your feet on the tubing, spreading them wider than hip-width apart. Grab the tubing with the hand on the leg where the band is coming out and wrap it around your hand. With your other hand, grasp the tubing next to your wrapped hand. Bend your elbows slightly. Place your hands in front of the hip of the leg where the band is coming out. Knees slightly bent, back straight, and abs pulled in.

Movement:
Twist your torso while simultaneously raising your arms forward to shoulder height to maximize the stretch on the tubing. Slowly return to the starting position.

Instructions:
Place your feet wider than hip-width apart. Keep your elbows slightly bent. Raise your arms to shoulder height. shoulders.

Note: You can also perform this exercise with an elastic band.

Torso twists with arm raises with tubing

How to perform a split squat?

The movement is performed by:
- the thighs and glutes

Additionally works:
- the back

Starting position:

Standing straight, place your feet wider than hip-width apart, and point the toes of your shoes outward. Keep your back straight and your abs tight. Hold the kettlebell with both hands, arms hanging in front of your body.

Movement:
Bend your knees, pushing your hips back sharply, and lean your straight torso forward to lower the kettlebell off the floor. Return to the starting position. Repeat.

Tips:
Keep your back straight and your abs tight. Your knees do not extend beyond the toes of your shoes or inward.

You will need a kettlebell to perform this exercise.

Squat with legs apart

How to properly perform chest raises?

The movement is performed by:

- shoulders

Additionally works:
- backs of arms (triceps)

Starting position:

Stand with your feet hip-width apart. Tighten your abs and straighten your back. Loop the band above your wrists. Arms down in front of your body.

Movement:
Keep your torso still. Stretch the band by moving one arm away from the other and raise your arms in front of you. Return to the starting position. Repeat.

Tip:
Loop the band above your wrists. Keep your back straight, abs tight. Elbows straight but not locked out.

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

Raise your arms to chest height

How to properly perform a kettlebell shoulder lunge?

The movement is performed by:
- the thighs and glutes

Additionally, it works:
- the arms, shoulders, and calves

Starting position:

Stand your feet hip-width apart. Keep your back straight, and your abs tight. Hold the kettlebell in front of your body with both hands, with your elbows almost completely straight.

Movement:
Take a step back with your right leg and bend your knees – your back leg just above the ground, and your front leg above your foot. At the same time, bend your elbows and lift the kettlebell above your left shoulder. Return to the starting position. Step back with your left leg and lift the kettlebell above your right shoulder. Return to the starting position. Repeat.

Tip:
Keep your back straight, shoulder blades retracted. The knee of your front leg does not extend beyond your toes.

You will need kettlebells to perform this exercise.

Bend with the kettlebell transferred to the shoulder

How to properly perform the exercise: elbow extension with a low pulley?

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

Starting position:

Stand facing the low pulley. Grab the cable (or a single handle attached to the cable) with your left hand and step back significantly. Spread your feet hip-width apart, bend your knees slightly, and lean your straight torso forward. Place the hand with the cable next to your torso, keeping your elbow straight. Pull your shoulder blades together, and pull your abs in.

Movement:
Keeping your torso still, slowly bend your left elbow. Straighten it 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 hand.

Tip:
Keep your back straight, abs pulled in. Feet hip-width apart. Knees slightly bent. Keep your elbow in the same place the entire time (do not move forward). nor does it retract).

You will need a traction device to perform this exercise.

Straightening the elbow with a lower extension

How to perform a knee bend with torso rotation? 

The movement is performed by:
- muscles of thighs, buttocks, shoulders

Additionally, they work:
- arms, calves

Starting position:
Take dumbbells and stand with your feet wide apart. Bend your knees slightly. Point the toes of your shoes clearly outwards. Bend your elbows and place your hands with dumbbells in front of your shoulders. Hands with fingers turned inwards. Pull in and tighten your stomach. Straighten your back.

Movement flow:
Bending your knees to a right angle, turn your torso and hips to the left and straighten your right arm forward, turning it with your fingers down. Return to the starting position, then, bending your knees to a right angle, rotate your torso and hips to the right and straighten your left arm forward, turning it with your fingers down. Return to the starting position. Repeat.

Tips
Feet placed wide apart, toes of shoes pointing outwards. The knee of the front leg over the foot.

Knee bending with torso rotation

How to perform mid-air jumps with alternating legs?

The movement is performed by:
- the thighs, glutes, and calves

Starting position:

Stand in a lunge position. The knee of your front leg is bent over your foot. Keep your back straight and your abs tight.

Movement:
Jump high enough to switch legs mid-air. Land softly in a lunge position with the other leg. Repeat.

Tips:
Your knee should not extend beyond your toes. Remember to keep your back straight. Keep your abs tight.

Jumps with changing legs in the air

Running in place with a resistance band is a functional exercise that engages the lower body, improves stability, and elevates heart rate. Adding a resistance band increases tension in the thigh and glute muscles and helps maintain proper knee alignment during movement. 

This exercise works well in cardio training, functional workouts, and programs designed to strengthen the legs and core.

<h2>Which muscles are involved in running in place with a band?</h2>

<strong>Primary muscles:</strong>
* thigh muscles (quadriceps and hamstrings),
* glute muscles,
* gastrocnemius (calf muscle).

<strong>Secondary and stabilizing muscles:</strong>
* abdominal muscles,
* arm and shoulder muscles,
* back muscles.

<h2>Proper technique</h2>

<strong>Starting position:</strong>
1. Stand with your feet shoulder-width or hip-width apart.  
2. Place the resistance band above the knees so it is slightly tense.  
3. Keep your back straight and core engaged.  
4. Bend the elbows and slightly lean the torso forward while maintaining a neutral spine.

<strong>Movement:</strong>
1. Run in place, lifting the knees alternately and moving the arms rhythmically.  
2. Make sure the band stays under constant tension and the knees do not collapse inward.  
3. The movement should be controlled, without excessive torso sway.

<strong>Breathing:</strong>
* Breathe evenly and do not hold your breath.

<h2>Most common mistakes</h2>

* knees collapsing inward,
* excessive forward lean instead of maintaining an upright posture,
* lack of core and glute engagement,
* uneven arm movement,
* moving too fast at the expense of control.

<strong>How to avoid them:</strong>
* Keep your back straight and core tight.  
* Control each step and knee position.  
* Maintain constant band tension.  
* Move the arms rhythmically and smoothly.

<h2>What workouts pair well with running in place with a band?</h2>
This exercise fits well as part of:  
* functional and cardio training,  
* warm-ups before lower-body strength workouts,  
* Full Body Workout (FBW) plans,  
* endurance and interval training sessions.

Running in place

Kneeling hip flexor stretch is a simple yet highly effective exercise that increases hip mobility, improves posture, and reduces tension in the lower back. The exercise is especially recommended for people who sit a lot or perform strength exercises involving the legs and glutes.

<h2>Which muscles work during hip stretching?</h2>

<strong>Main muscles stretched:</strong>
* iliopsoas  
* rectus femoris (front of the thigh)

<strong>Auxiliary and stabilizing muscles:</strong>
* gluteus maximus (of the rear leg)  
* abdominal muscles and spinal erectors (torso stabilization)

<h2>Proper technique</h2>

<strong>Starting position:</strong>
1. Kneel on your right knee.  
2. Keep your back straight and engage your core.  
3. Place your left leg far in front, foot stable on the ground.  
4. Rest your hands on your left thigh or hips.  
5. Keep your back straight and the glute of the rear leg engaged.

<strong>Movement:</strong>
1. Slowly push your hips forward, ensuring the right hip does not move backward.  
2. Stop when you feel a stretch in the front of the right hip.  
3. Tighten the right glute to increase stability.

<strong>Breathing:</strong>
* Breathe calmly, do not hold your breath.  
* Inhale while setting the position, exhale while deepening the stretch.

<h2>Common mistakes</h2>

* The rear hip moves backward during the stretch.  
* Rounding the back or pushing the chest forward.  
* Front knee extends beyond the foot.  
* Rear glute is not engaged, reducing stability.  
* Pushing hips forward too quickly or forcefully.

<strong>Tips</strong>
* Front knee should be directly above the foot.  
* Back straight, core engaged.  
* Rear glute strongly engaged for better stabilization.  
* Perform the movement slowly, controlling the alignment of hips and torso.

<h2>Which training to combine with hip stretching?</h2>

This exercise works well as part of:  
* warm-ups before strength or functional training  
* mobility and core stabilization routines  
* lower body workouts  
* programs aimed at improving posture and reducing hip tension


Kneeling hip flexor stretch

How to properly perform a back of the arm stretch?

Stretching exercise:
- back of the arms (triceps)

Position:
Place your feet shoulder-width apart or slightly wider. Bend your knees slightly. Raise your right arm up, then bend your elbow, lowering your hand behind your back. Tighten your abs. Place your left hand on your right elbow and gently pull it back – just enough to feel a stretch.

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. Keep your abs tight and your back straight.

Stretching the back of the arm

How to properly perform a forward arm extension in a squat and lunge?

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

Additionally, it works:
- the arms, back, and abdominal muscles

Starting position:

Stand with your feet shoulder-width apart or slightly wider. Point your toes outward. Keep your back straight and abs tight. Place your hands and dumbbells in front of your shoulders, elbows bent, and palms facing inward. Bend your knees to a 90-degree angle.

Movement:
Keeping the position, straighten your arms forward. Bend your arms to the starting position and immediately step your right leg back, moving into a lunge position and raising your arms overhead until your elbows are almost fully extended. Bend your elbows, lowering the dumbbells in front of your shoulders and returning to the starting position (half-squat). Repeat, stepping back with one leg, then the other.

Tip:
Feet shoulder-width apart. Hold the dumbbells with a hammer grip. Knees over the feet. Back straight, abs pulled in. In a lunge, knee of the front leg over the foot.

You'll need dumbbells to perform this exercise.

Do it right