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.

How to do a plank on a ball?

The position is held by:
- abdominal muscles

Additionally worked by:
- glutes, back, chest, shoulders, arms (stabilize the body)

Starting position:
Assume a front support position on your forearms – forearms on the 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:
Keep your legs, glutes, abdominal muscles, and arms tight. Don't move.

Tips:
Tighten your abdominal muscles, legs, glutes, and arms. Make sure your arms form a right angle to your torso. Don't move. Don't tilt your head. Support your hips to prevent them from sagging.

You'll need an exercise ball for this exercise.

Plank on the ball with a spin

How to properly perform the exercise: Close-grip barbell chin raise?

The movement is performed by:
- deltoids

Additionally worked by:
- abdominal and back muscles (stabilize the physique)

Starting position:

Grab the barbell with an overhand grip, placing your hands in a narrow position. Place your feet shoulder-width apart. Abdominal muscles braced, back straight. Knees straight, but not locked (slightly bent). Arms with the barbell resting in front of your body.

Movement:
Bend and raise your elbows to the sides, pulling the barbell toward your chin, but only raising it to the height of your sternum. Slowly straighten your elbows. Repeat.

Warning! If you have shoulder problems, avoid this exercise.

Tip:
Feet shoulder-width apart. Abdominal muscles braced. Hands in a narrow, overhand grip. Back straight, knees minimally bent.

You will need a barbell to perform this exercise.

Pulling the barbell to the chin in a narrow grip

How to properly perform torso twists in a balanced sit-up?

The movement is performed by:
- the abdominal muscles

Additionally works:
- the hips, back

Starting position:

Sitting on the floor, bend your knees, keeping your feet close together. Lean your torso back slightly. Grab a kettlebell with both hands and hold it in your bent arms in front of your chest.

Movement:
Raise your legs and alternate torso twists, moving the kettlebell from one side of your torso to the other.

Tip:
Keep your back straight, feet off the ground.

You will need kettlebells for this exercise.

Torso twists in a balanced sitting position

How to perform split knee curls?

The movement is performed by:
- the thighs and glutes

Additionally works:
- the back and biceps

Starting position:

Stand with your feet wide apart, with the toes of your shoes pointing forward. Keep your back straight and your abs tight. Hold a kettlebell in both hands just below your chin.

Movement:
By sharply pushing your hips back and leaning your torso forward, bend your left knee into a 90-degree angle, keeping the other knee straight. Make sure the bent knee is over your foot. Return to the starting position. Repeat, and then repeat with the other knee bent.

Directions:
Keep your back straight and your abs tight. Your knee bends over your foot.

You will need a kettlebell to perform this exercise.

Knee bends in the stance

How to perform a straight-arm rock climber?

Works:
- abdominals and hip muscles

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

Starting position:

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

Movement:
Alternately, pull your knees toward your chest.

Directions:
Feet hip-width apart. Elbows straight. Body in a straight line. Pull your knees toward your chest.

Climbing with straight arms

How to properly perform the exercise: Lying French Press?

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

Additionally works:
- the muscles of the chest and back

Starting position:

Grab the barbell with an overhand grip. Your hands on the bar are narrower than shoulder-width apart. Lie on your back on a flat bench, with your feet on the bench or on the floor. Place your hands and the barbell above your face, with your elbows straight.

Movement:
With a gentle movement, bend your elbows, lower the barbell – the bar will approach your forehead. With a slightly faster movement, straighten your elbows, and raise the barbell to the starting position. Repeat. Try to keep your arms still.

Tip:
Hands with an overhand grip and a narrow position. Abdominal muscles contracted. Keep your elbows in the same place.

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

French bench press

How to perform the crab leg abduction?

Works:
- muscles of the outer thighs and glutes

Additionally works:
- muscles of the core and shoulder girdle (stabilize the torso)

Starting position:

Insert your legs into a band loop and place it at the top of your calves. Assume a supported kneeling position – hands under your shoulders, knees under your hips, abs tight, back straight. Knees and feet hip-width apart. Raise your knees just above the floor.

Movement:
Keeping your torso still, step your right leg out to the side and return it to the starting position. Repeat, stepping back and forth with one leg.

Tips:
Keep your back straight, abs tight. Knees remain off the floor.

You will need a band to perform this exercise.

Leg abduction in the cradled position

How to perform a kettlebell press in a lunge with leg curls?

The movement is performed by:
- the thighs, shoulders, upper back, and back of the arms.

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

Starting position:

Grasp the kettlebell with an underhand grip in your right hand and stand in a lunge position with your right leg. Your left foot is on your toes, and your right foot is fully on the floor. Bend your left elbow and bring the kettlebell to your shoulder. Tighten your abs and straighten your back.

Movement:
Bend your knees – your right knee must be above your foot. Straighten your knees, then extend your left arm vertically above your shoulder, rotating your fingers forward. Lower the kettlebell to the front of your shoulder, rotating your palm forward. Repeat, and then use your other arm to lunge with your left leg.

Tips:
Tighten your abs, back straight. The front knee The leg is bent over the foot. The wrist is straight.

You will need a kettlebell to perform this exercise.

Kettlebell press in a lunge with leg curls

How to properly perform the exercise: French press with a cable pulley?

The movement is performed by:
- triceps

Additionally, it works:
- core muscles (abdominals and back), which stabilize the body.

Starting position:

Stand facing a low pulley. Grab the short bar attached to the cable pulley with both hands using an overhand grip. Turn your back to the pulley, raising your arms above your head. Step one leg forward slightly and transfer most of your body weight to it. Knees slightly bent. Lean your straight torso slightly forward. Pull your shoulder blades together, and pull your abs in. Place your straight arms overhead. Your arms should be next to your ears.

Movement:
Keeping your torso stationary, bend your elbows, lowering the bar back. Straighten your elbows to the starting position. Repeat, making sure to keep your elbows in the same place at all times.

Tip:
Legs in a small lunge. Remains stationary. Knees slightly bent. Elbows remain in the same position (neither forward nor backward). Back straight, abs pulled in.

You'll need a pulley to perform this exercise.

French press on the cable car

How to perform ball pull-ups towards the buttocks?

The movement is performed by:
- muscles of the buttocks and back of the thighs

Additionally, they work:
- calves, back

Starting position: 
Lie on your back and then rest your heels on the ball. Lift your hips so that your legs and torso are in a straight line. Rest your arms on the ground.

Movement flow: 
Bend your knees and roll the ball towards your buttocks while pushing your hips upwards. Return to the starting position. Repeat.

Tips:
Lift your hips so that your legs and torso are in a straight line. Shoulders on the ground. Push your hips up hard.

To perform this exercise you will need an exercise ball.

Pulling the ball towards the buttocks

How to properly perform the exercise: standing barbell elbow curl?

The movement is performed by:
- biceps

Additionally, the movement is performed by:
- abdominal and back muscles (stabilize the body)

Starting position:

Grab the barbell with an underhand grip and stand with your feet shoulder-width apart. Abdominal muscles contracted, back straight. Knees straight, but not locked (slightly bent). Arms with the barbell resting in front of your body. Hands placed on the bar at shoulder-width apart. Elbows slightly bent.

Movement:
Bend your elbows as you lift the barbell. Lower the barbell to the starting position with a slower motion. Repeat.
Make sure your elbows don't slide forward.

Tip:
Feet shoulder-width apart. Hands underhand grip and shoulder-width apart. Abdominal muscles contracted, back straight. Knees slightly bent. bent.

You'll need a barbell to perform this exercise.

Bending elbows with a barbell while standing

How to perform a front leg abduction?

Works:
- muscles of the lateral thighs and glutes

Additionally works:
- muscles of the core and shoulder girdle (stabilize the torso)

Starting position:

Insert your legs into a band loop and place it at ankle height. Assume a front leg position – hands under your shoulders, head, torso, hips, and legs in a straight line. Feet together. In this position, the band should be minimally taut.

Movement:
Keeping your torso still, step your left leg out to the side, then your right leg.

Tips:
Tighten your abs and glutes. Keep your hands in a straight line under your shoulders. Keep your back straight and your abs tight.

You will need a band for this exercise.

Abduction of the leg in front support

How to perform hip raises with feet on a ball?

The movement is performed by:
- abdominals and hip muscles

Additionally works:
- shoulders, chest

Starting position:

Assume a front support position, place your feet on the ball, feet flat, head straight, and gaze directed at the floor. Raise your hips, bringing your torso parallel to the floor. Gently draw in and tighten your abdominal muscles.

Movement:
Raise your hips as high as possible while keeping your knees straight. Return to the starting position. Repeat.

Tips:
Tighten your abdominal muscles. Knees straight. Elbows straight. Use your abdominal muscles to perform the movement. Don't tilt your head back.

You will need an exercise ball for this exercise.

Hip raises with feet on the ball

How to perform an underhand elbow curl?

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

Additionally, it works:
- the abdominal muscles, glutes, and back (stabilizes the posture)

Starting position:

Stand with your feet hip-width apart and lean your straight torso slightly forward. Hold the dumbbells with an underhand grip. Your elbows are slightly bent.

Movement:
Bend your elbows, lifting the dumbbells toward your shoulders. Slowly return to the starting position.

Tips:
Keep your torso slightly leaning forward. Engage your abdominal muscles. Avoid hyperextending your elbows.

You will need dumbbells for this exercise.

Elbow curls with an underhand grip

The kettlebell deadlift is a fundamental yet accessible exercise that strengthens the posterior chain, including the glutes, hamstrings, and spinal erectors.

Thanks to the centrally placed center of mass, it allows you to learn a proper hip hinge movement while maintaining a neutral spine position.

It is an excellent starting point for more advanced techniques. It teaches effective hip engagement, strengthens the core, improves overall body stability, and helps build strength, movement control, and a safe pattern for lifting weights from the ground.

<h2>Which muscles are involved in the kettlebell deadlift?</h2>

<strong>Main muscles:</strong>

* gluteus maximus
* hamstring muscles: biceps femoris, semitendinosus, semimembranosus
* spinal erectors

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

* adductor magnus
* quadriceps femoris
* abdominal muscles (rectus and obliques)
* latissimus dorsi

scapular stabilizers: trapezius, rhomboids, levator scapulae

<h2>Proper technique</h2>

<strong>Starting position:</strong>

1. Place the kettlebell on the floor between your feet. It should be positioned exactly in line with your ankles, at mid-foot. If it is too close to your toes, the movement will turn into more of a squat than a deadlift, unnecessarily loading the knees.
2. Stand with your feet hip-width apart, toes slightly pointed outward.
3. Push your hips back and hinge forward, maintaining the natural curves of the spine.
4. Keep your back straight, chest open, and head in line with the spine.
5. Grip the kettlebell with both hands, arms fully extended.
6. Gently retract the shoulder blades.
7. Keep the knees bent, but do not let them travel excessively forward.
8. Brace your core and take a calm diaphragmatic breath in.

<strong>Movement:</strong>

1. Begin extending the hips and knees, lifting the kettlebell upward.
2. Initiate the movement from the hips. They drive the body to standing, not the lower back.
3. Keep the weight close to your body throughout the entire range of motion.
4. In the final position, stand fully upright.
5. Strongly contract the glutes and core while exhaling.
6. Do not hyperextend the lower back.
7. Push the hips back and lower the kettlebell to the floor in a controlled manner.
8. Keep your back straight and core engaged at all times.

<strong>Breathing and tempo:</strong>

* inhale before initiating the lift
* exhale at the top of the movement
* inhale again during the lowering phase while maintaining tension
* moderate tempo, no jerking or bouncing the weight off the floor

<h2>Most common mistakes</h2>

* rounding the back while lifting or lowering the kettlebell
* hyperextension of the lumbar spine at the top of the movement
* treating the deadlift as a “knees down” movement instead of “hips back”. If the knees move past the toes, glute engagement is reduced in favor of the quadriceps
* letting the weight drift away from the body
* lifting or dropping the head excessively

<strong>How to avoid them:</strong>

* brace the core and keep the spine in a neutral position
* focus on the hip hinge movement by pushing the hips back and forward
* keep the kettlebell as close to the legs as possible
* retract the shoulder blades and control the entire repetition

<h2>What training should you combine the kettlebell deadlift with?</h2>

This exercise works perfectly as part of:

* glute and posterior chain training
* functional training and core strengthening
* Full Body Workout (FBW) programs
* training plans for beginners and intermediate athletes

It can serve as a main strength exercise or as an accessory movement to squats and lunges.

Do it right