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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 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.

Half squat with legs apart

How to perform a side leg raise?

The movement is performed by:

- buttock and thigh

Starting position:

Lie on your side. Support your head with the palm of your lower arm. Place the palm of your upper arm on the floor in front of your chest. Bend your knees to a right angle and position your legs so that your thighs are at a right angle to your torso. Straighten your upper leg at the knee and lift it just above your lower leg. Keep your feet raised, your back straight, and your abs tight.

Movement:

Lift your upper leg and lower it to the starting position. Repeat, then repeat with the other leg on the other side.

Directions:

Your thighs are at a right angle to your torso. Keep your feet raised, your back straight, and your abs tight.

Leg raise while lying sideways

Instructional video - thanks to it, you will learn how to perform this exercise correctly.

The movement is performed by:
- hip flexors, glutes, thighs

Additionally works:
- abs (very hard!), arms, shoulder girdle

Starting position:
Assume a front support position. Legs shoulder-width apart. Head, torso, hips, and thighs in a straight line. Hands shoulder-width apart. Abdominal muscles contracted.

Movement:
Lift your left foot off the floor, bring your bent left knee under your body, and touch it with your right hand. Return to the starting position. Lift your right foot off the floor, bring your bent right knee under your body, and touch it with your left hand. Return to the starting position. Again, pull your left leg under your body, this time touching your left foot with your right hand. Return to the starting position and finally, pull your right leg under your body, touching it with your left hand. Right foot. Return to the starting position, bend your elbows, and then straighten them in a push-up. Repeat.

Tip:
Hands in a straight line under your shoulders. Feet shoulder-width apart. Head in line with your torso. Abdominal muscles pulled in and tightened.

Knee, knee, foot, foot and push-up

How to transition to a handstand with a toe raise?

Works:

- entire body

Starting position:

Stand with your feet hip-width apart, with your arms at your sides.

Movement:

Place your hands on the floor, keeping your torso straight and your knees slightly bent. Move your arms forward until you are in a front support position – hands under your shoulders, head, torso, hips, and legs in a straight line. Move your hands toward your feet, return to the starting position and perform a toe raise with your arms raised above your head. Repeat.

Tips: Do not arch your lower back. Keep your hands under your shoulders while in the support position.

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

Moving to a support on the hands with a rise on the toes

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 sideways on the forearm while lifting the leg

How to perform lateral twists?

The movement is performed by:
- the oblique abdominal muscles

Additionally works:
- the hips, arms, thighs

Starting position:

Lie on your side and support your torso on your forearm – elbow under your shoulder. Top leg in front of your lower leg. Place your top arm next to your head, elbow pointing towards the ceiling. Raise your hips off the floor, aligning your torso and legs in a straight line.

Movement:
As you twist your torso towards the floor, reach your top arm's elbow towards the floor. Return to the starting position. Repeat, and 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.

Skręty tułowia w podporze bokiem II

How to properly perform a medicine ball lunge?

The movement is performed by:
- thighs and glutes

Additionally, it works:
- calves, back, and abs (stabilizes the body)

Starting position:

Take the ball and stand up straight. Take a large step forward with your left leg. Straighten your back, suck in your abs. Bend your elbows, placing the ball just in front of your chest.

Movement:
Bend your knees – left knee over your foot, torso vertical. Straighten your knees (not completely!). Repeat, and then extend your right leg forward.

Tip:
Feet wider than hip-width apart. The ball is at chest height. Do not tilt the knee of your front leg inward. Keep your back straight and your abs pulled in.

You will need a medicine ball for this exercise.

Knee bending in a lunge with a medicine ball

How to perform alternating leg raises while lying on your front?

The movement is performed by:

- buttocks and thighs

Additionally works:

- lower back

Starting position:

Lie on your stomach and clasp your hands under your chin or forehead. Knees slightly bent, feet pulled together. Pull in and tighten your abs, feet turned up. Position your legs just above the ground.

Movement:

Alternately raise one leg, then the other – as you lower one leg, you raise the other; the legs work somewhat similarly to swimming the front crawl.

Tips:

Hands clasp under your chin. Don't tilt your head. Abdominal contraction.

Leg raises - alternating, lying on the front

How to do calf raises with a ball?

The movement is performed by:
- calves

Additionally works:
- arms, shoulders, back, thighs, glutes

Starting position:

Hold the ball in both hands and stand with your feet hip-width apart, parallel to each other. Hold the ball in front of your hips. Tighten your abs and straighten your back.

Movement:
Raising the ball above your head, raise onto your toes. Lower your heels to the ground and the ball in front of your hips. Repeat.

Directions:
Feet hip-width apart. Abdominal and glutes contracted.

You will need an exercise ball for this exercise.

Toe raises with a medicine ball

Torso twists in side support II

How to properly perform a sit-to-knee exercise with a medicine ball?

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

Also works:
- back and abs

Starting position:

Kneel with your knees approximately hip-width apart and your feet narrowed. Lower your buttocks onto your heels. Bend your elbows and place the ball just in front of your chest. Keep your back straight and your abs pulled in.

Movement:
Raise your hips to a kneeling position and raise the ball above your head. Keeping your torso and arms still, bend your elbows and lower the ball behind your head. Straighten your elbows and return to the starting position. Repeat.

Tip:
Knees hip-width apart, feet close together. Abdominals and glutes contracted, back straight. Lower the ball behind your head.

You will need a medicine ball to perform this exercise.

From sitting to kneeling with arm work with a medicine ball

How to perform the side knee-to-chest pull?

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

Additionally works:
- the arms, legs, hips

Starting position:

Lie on your side and support your torso on your forearm – elbow under your shoulder. Place your leg on top of your leg. Place your top hand on your hip. Lift your pelvis until your torso and legs are in a straight line.

Movement:
Without lowering your hips, raise your top leg out to the side. Lower it to the starting position and pull its bent knee to your chest. Straighten your leg to the starting position. Then perform the exercise with the other leg on the other side.

Tips:
Keep your elbow straight under your shoulder. Don't let your hips sag. Keep your body in a straight line.

Pulling the knee towards the chest in side support ii

How to perform a lower leg pendulum while lying on your side?

The movement is performed by:

- the muscles of the inner thigh

Starting position:

Lie on your side, supporting your torso on your forearm – elbow in a straight line under your shoulder. Place the foot of your upper leg on the floor in front of the thigh of your lower leg. Hold the ankle of your upper leg with your upper hand. Keep your lower leg straight, extending your torso, with your foot tucked in. Keep your back straight, and your abs tight.

Movement:

Lift your lower leg just above the floor and alternately move it back and forth. Then practice with the other leg on the other side.

Tips:

Keep your elbow in a straight line under your shoulder. Keep your back straight, and your abs tight. Keep the foot of the working leg tucked in.

Lower leg swing while lying sideways

How to properly perform a lunge calf raise?

The movement is performed by:
- calves

Additionally works:
- abdominals (stabilizes the posture)

Starting position:

Stand in a short stance, knees slightly bent. Tighten your abs, and keep your back straight. Hold the ball in your bent arms at chest level. Focus your gaze on any point in front of you.

Movement:
Feet hip-width apart. The ball is at chest level. Back straight, abs tight.

You will need a medicine ball for this exercise.

Wspięcia na palce w wykroku

How to perform single-leg front-back hops?

Movement performed by:
- calves

Additionally worked by:
- arms, thighs

Starting position:

Stand on one leg, bend your elbows. Abdominal contraction, back straight.

Movement:
Jump left and right at a fairly fast pace, working your arms.

Tips:
Keep your abs and glutes tight. Remember not to rotate your hips.

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

Do it right