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.

<p>Side bends with tubing are an effective exercise for strengthening the oblique abdominal muscles and improving lateral spine stability. Using a resistance band increases tension throughout the range of motion, allowing better muscle engagement and adjustable difficulty. This exercise works well both in physique training (waist shaping) and in stabilization programs as well as spine injury prevention.</p>

<h2>Which muscles work during side bends?</h2>

<strong>Main muscles:</strong>
<ul>
  <li>oblique abdominal muscles (especially on the side opposite the tubing)</li>
  <li>quadratus lumborum</li>
</ul>

<strong>Accessory and stabilizing muscles:</strong>
<ul>
  <li>transverse abdominis (core)</li>
  <li>erector spinae</li>
  <li>gluteal muscles</li>
  <li>shoulder girdle muscles (maintaining tubing tension)</li>
</ul>

<h2>Proper technique</h2>

<strong>Starting position:</strong>
<ol>
  <li>Stand with both feet on the tubing, feet shoulder-width apart.</li>
  <li>Hold the tubing with one hand and shorten it so it is slightly tensioned in the starting position.</li>
  <li>Arms down along the torso; the other hand relaxed or placed on the head (harder variation).</li>
  <li>Keep your back straight and chest open.</li>
  <li>Engage the abs and glutes, stabilizing the pelvis.</li>
</ol>

<strong>Movement:</strong>
<ol>
  <li>Perform a controlled lateral bend away from the side holding the tubing.</li>
  <li>Move strictly in the lateral plane—no forward lean or trunk rotation.</li>
  <li>Stop the movement when the oblique muscles are fully engaged.</li>
  <li>Return slowly to the starting position, controlling the band’s resistance.</li>
  <li>Complete the planned number of repetitions, then switch sides.</li>
</ol>

<strong>Breathing:</strong>
<ul>
  <li>Inhale in the starting position.</li>
  <li>Exhale while performing the lateral bend.</li>
</ul>

<h2>Common mistakes</h2>
<ul>
  <li>Rotating the torso instead of performing a pure lateral bend</li>
  <li>Shifting the hips and losing pelvis stability</li>
  <li>Leaning forward or backward</li>
  <li>Using too large a range of motion at the expense of control</li>
  <li>Relaxed abs and loss of core tension</li>
</ul>

<h2>Tips</h2>
<ul>
  <li>Imagine standing between two panes of glass with your torso moving only side to side.</li>
  <li>Keep the pelvis immobile throughout the exercise.</li>
  <li>Adjust the range of motion to muscle tension, not maximum amplitude.</li>
  <li>The shorter and tighter the tubing, the greater the resistance.</li>
  <li>This exercise can be performed with either tubing or an elastic band.</li>
</ul>

<h2>What training to pair side bends with tubing?</h2>
<ul>
  <li>Core and trunk stabilization training</li>
  <li>Flat abdomen programs and waist shaping</li>
  <li>Functional training</li>
  <li>Motor preparation for runners and asymmetrical sports</li>
  <li>Lumbar spine prehabilitation sets</li>
</ul>


Side slopes with tubing

How to perform a lateral hip raise on a Bosu?

The movement is performed by:

- the obliques

Additionally works:

- hips, arms, thighs

Starting position:

Assume a lateral hip raise position on your forearm on a Bosu – elbow under your shoulder, leg on leg. Hand of your top hand on your hip. Head, torso, and legs in a straight line.

Movement:

Lower your hips just above the floor and raise them again. Repeat, then practice on the other side.

Tips:

Hip in a straight line with your torso and legs. Feet together. Do not lean your torso forward.

Lifting the hips sideways on a bosu

How to perform the 'plank to push-up' exercise on a Bosu?

The movement is performed by:

- the arm muscles (triceps)

Additionally, it works:

- the chest, abs, glutes, legs (stabilize the posture)

Starting position:

Assume a front support position on your forearms, resting them on the Bosu. Feet hip-width apart. Head, torso, hips, and legs in a straight line. Hands facing inward or upward.

Movement:

Move to a front support position on the Bosu, resting first one hand on it, then the other. Return to the starting position, starting with the same hand. Repeat, starting the repetition with one hand, then the other.

Tips

Keep your entire body in a straight line. Don't tilt your head. Abdominal muscles contracted.

From plank to bosu push-up

How to perform a back leg raise while kneeling on your forearms?

Works:

- glutes and back of the thighs

Additionally works:

- core and shoulder girdle muscles (stabilize the torso)

Starting position:

Assume a kneeling position while supporting yourself on your forearms – elbows under your shoulders, knees under your hips, abdominal muscles braced, back straight. Knees and feet hip-width apart. Move your knees slightly further away from your elbows. Raise your left knee just above the floor and arch your foot. Tighten your abs.

Movement:

Keeping your torso still, raise your left leg back, straightening your knee slightly. Lower your leg to the starting position. Repeat, and then repeat with the other leg.

Tips:

Do not arch your back in the lumbar region. Abdominal muscles braced. Elbows under shoulders.

Lifting the leg back in a kneeling position supported on the forearms

Sumo squat is a variation of the classic squat that primarily engages the glutes and thighs while improving trunk stabilization and hip mobility. 

The wide stance places greater emphasis on the inner thighs and adductors, while also developing leg strength and spinal stability. It is an excellent exercise for strength, functional, and lower-body-focused workouts.

<h2>Which muscles are involved in the sumo squat?</h2>

<strong>Primary muscles:</strong>
* gluteus maximus,  
* gluteus medius and minimus,  
* quadriceps,  
* adductors and inner thigh muscles (gracilis, sartorius).

<strong>Secondary and stabilizing muscles:</strong>
* hamstrings (biceps femoris, semitendinosus),  
* spinal erectors,  
* abdominal muscles (trunk stabilization).

<h2>Proper technique</h2>

<strong>Starting position:</strong>
1. Stand with a wide stance, feet slightly wider than shoulder-width, toes slightly turned outward.  
2. Keep your back straight, core engaged, and glutes active.  
3. Weight evenly distributed across the entire foot.  
4. Head in line with the spine, eyes looking forward.

<strong>Movement:</strong>
1. Begin by simultaneously bending the knees and hips, lowering the pelvis vertically (imagine sitting directly between your feet).  
2. Keep the knees wide, aligned with the toes.  
3. Descend until your thighs are at least parallel to the floor (or as low as your mobility allows without tucking the pelvis).

<strong>Breathing:</strong>
* Inhale while lowering into the squat.  
* Exhale as you return to standing.

<strong>Tempo:</strong>
* Smooth and controlled. Avoid jerking or excessive lumbar extension.

<h2>Most common mistakes</h2>

* heels lifting off the ground,  
* knees collapsing inward,  
* rounding or hunching the back,  
* excessive lumbar lordosis,  
* loss of trunk stability.

<strong>How to avoid them:</strong>
* Distribute weight evenly across the feet.  
* Keep knees pointed outward in line with the feet.  
* Maintain a straight back and lifted chest.  
* Engage the core and glutes.  
* Control the movement throughout the squat.

<h2>What workouts pair well with the sumo squat?</h2>
This exercise works well as part of:  
* lower-body and glute strength training,  
* Full Body Workout (FBW) plans,  
* functional and core-strengthening workouts,  
* hip mobility warm-ups.

Sumo squat

How to perform a leg pull?

The movement is performed by:
- the thighs and glutes

Additionally, it works:
- the calves and back

Starting position:

Stand your feet shoulder-width apart. Keep your back straight and your abs tight. Place a loop of the band at the top of your calves. In this position, the band should be taut. While pushing your hips back and leaning your torso forward, bend your knees to approximately a 90-degree angle.

Movement:
Remaining in this position, step one leg out to the side and bring the other leg toward it. Step back and bring your legs in the opposite direction. Repeat.

Directions:
Keep your knees bent. Keep your back straight. Try to step your legs as far back as possible.

You will need a band to perform this exercise.

Taking the legs off the bosu with the front supported on the forearms

How to raise your arm and opposite leg on the ball?

The movement is performed by:
- back and buttocks muscles

Additionally, they work:
- shoulders

Starting position: 
Lie on your stomach on the ball, with the toes of your shoes on the ground and your straight arms resting steadily on the floor. 

Movement flow: 
Simultaneously raise your arm and the opposite leg so that they are on the extension of your torso, parallel to the ground. Return to the starting position. Repeat. Then do the exercise with the opposite arm and leg.

Tips:
Do not bend your raised legs at the knees or your arms at the elbows. Raise your limbs to the height of your torso.

To perform this exercise you will need an exercise ball.

Raising the arm and the opposite leg on the ball

How to properly perform the exercise: leaning your torso on a barbell?

The movement is performed by:
- the abdominal muscles

Additionally worked by:
- the chest, arm, and back muscles

Starting position:

Assume a supported kneeling position. Knees in a straight line under your hips. Place your hands on the barbell in a straight line under your shoulders. Keep your back straight. Elbows slightly bent.

Movement:
With a calm motion, without removing your hands from the bar, roll the barbell forward as far as possible (just do this until your abdominal muscles are very contracted, but not too far, or you won't be able to return to the starting position!). Return the barbell to the starting position. Repeat, making sure your hips don't drop.

Tip:
Knees and feet hip-width apart. Hands shoulder-width apart. Abdominal muscles and glutes contracted. Elbows slightly bent. Lean back enough to return to the starting position.

You'll need a barbell to perform this exercise.

Leaning the torso supported by a barbell

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.

Unoszenie kolan do boku

How to perform a rock climber?

Works:
- abdominals and hips

Additionally works:
- glutes, back, chest, legs (stabilize the body)

Starting position:

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

Movement:
Alternately, pull one knee toward the opposite elbow, then the other. Touch your knees with opposite hands.

Directions:
Feet shoulder-width apart. Elbows straight. Body in a straight line. Pull your knees toward your opposite elbows and touch them with opposite hands.

Climbing

How to exercise triceps on a triceps ball?

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

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

Starting position:

Sit on the triceps ball and place your hands on it next to your hips. Point your fingers slightly outward. Lift your hips and move them forward so that they are in front of the ball.

Movement:
Bend and then straighten your elbows. Bend them just enough so that the movement doesn't cause discomfort in your shoulder joints. Repeat.

Directions:
Palms point slightly outward. Lower yourself until you still feel comfortable in your shoulder joints.

You will need an exercise ball for this exercise.

Triceps on the ball

How to perform leg raises while lying on your back?

The movement is performed by:
- abdominal muscles

Additionally works:
- back, arms

Starting position:

Lying on your back, bring your legs together, knees slightly bent. Place your hands under your buttocks. Raise your legs just above the floor.

Movement:
Raise your legs to a vertical position. Slowly return to the starting position. Repeat.

Tips:
Tighten your abdominal muscles. Keep your lower back pressed against the floor. Place your hands under your buttocks.

Leg raises while lying on your back

How to perform a knee squeeze?

The movement is performed by:
- thigh muscles (inner thighs)

Additionally works:
- abdominal muscles

Starting position:

Lie on your back, knees bent, feet on the floor. The ball is placed between your knees. Fingers are placed at the sides of your head, elbows wide. Head, arms, and shoulder blades are raised.

Movement:
Squeeze the ball with your knees and relax your legs. Do not lower your head, arms, or shoulder blades.

Directions:
Squeeze the ball with your knees. Keep your lower back pressed to the floor.

You will need an exercise ball for this exercise.

Squeezing the ball with your knees

How to perform lunges?

The movement is performed by:
- leg muscles (thighs, glutes)

Additionally worked by:
- calves

Starting position:

Standing straight, place your feet shoulder-width apart. Pull in your abs and straighten your back.

Movement:
Lunge so that your front leg is bent at a 90-degree angle. The knee of your other leg does not touch the ground. Return to the starting position and repeat the lunge with the other leg. Repeat.

Tips:
Feet hip-width apart. Your knee should not extend beyond your toes. Remember to keep your back straight.

Lunges

How to perform lunges?

The movement is performed by:
- the thigh and glute muscles

Additionally works:
- the calves

Starting position:

Standing straight, place your feet hip-width apart. Keep your back straight and your abs tight.

Movement:
Take a lunge by lowering the knee of your back leg just above the floor and raising your arms forward. Return to the starting position by squeezing your glutes and bringing your arms back. Take a lunge with the other leg. Repeat.

Tips:
Remember to keep your back straight. Keep your knee just above the floor.

Do it right