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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 properly perform the exercise: Wide-Grip Barbell Chin Up?

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 slightly wider than shoulder-width apart. 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. With a slower movement, straighten your elbows. Repeat.

Tip:
Feet shoulder-width apart. Abdominal muscles braced. Hands slightly wider than shoulder-width apart and with an overhand grip. Back straight, knees slightly bent.

To You will need a barbell to perform this exercise.

Pulling the barbell to the chin in a wide grip

How to perform lateral raises with a bent-over torso?

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

Additionally, the movement is performed by:
- the glutes, back, and back of the thighs (stabilize the posture)

Starting position:

Place your feet shoulder-width apart, with your legs slightly bent. Lean your torso forward, parallel to the ground. Remember to keep your back straight. Tighten your abdominal muscles. Hold the dumbbells with an overhand grip. Keep your elbows slightly bent.

Movement:

Raise your arms to the sides, pointing your elbows upward. 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. Keep your torso parallel to the ground. Keep your elbows bent as you raise your arms.

You will need dumbbells for this exercise.

Side arm raises with the body falling

How to do horizontal scissors?

Works:

- Abdominal and hip muscles

Starting position:

Lie on your back. With your knees slightly bent, place your legs at about a 45-degree angle to the floor. Place your arms alongside your body, pressing your palms against the sides of your buttocks. Lift your head and shoulder blades off the floor, squeezing your abs tightly.

Movement:

While maintaining the position, alternate your legs: spread your legs and cross them, right over left, left over right. The movement should be quite dynamic.

Tips:

Keep your lumbar spine pressed against the floor. Breathe!

Horizontal scissors with tight abs

How to do push-ups on a push-up ball?

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

Additionally, it works:
- the shoulders, abs, glutes, back, and legs (stabilize the body)

Starting position:
Assume a front support position on the push-up ball. Feet shoulder-width apart. Head, torso, hips, and legs in a straight line. Arms should be at a 90-degree angle to the body.

Movement:
Perform a push-up – bend your elbows and straighten them. Keep your body stable. Repeat.

Tips:
Tighten your abs, legs, glutes, and arms. Don't tilt your head. Support your hips to prevent them from sagging.

You'll need an exercise ball for this exercise.

Push-ups on a ball

How to perform a kettlebell squat?

The movement is performed by:
- the thighs and glutes

Additionally, it works:
- the back and biceps

Starting position:

Place your feet shoulder-width apart. Keep your back straight and your abs tight. Hold the kettlebell with both hands at your chest, elbows bent.

Movement:
By pushing your hips back sharply and leaning your torso forward, bend your knees to a right angle. Be careful not to tilt your knees inward. Return to the starting position. Repeat.

Tips:
Your knees should not extend past the toes of your shoes or inward. Keep your back straight.

You will need a kettlebell to perform this exercise.

Squat with a kettlebell and a toe raise

How to properly perform the exercise: standing barbell shoulder rotation?

The movement is performed by:
- the upper back muscles

Additionally worked by:
- the deltoids, arms, and abdominal and back muscles (stabilize the posture)

Starting position:
Grab the barbell with an overhand grip and stand with your feet hip-width apart. Raise the barbell above your head, and place your bent elbows at shoulder height. Abdominals contracted, back straight. Knees straight, but not locked.

Movement:
Rotating your arms, slowly lower the barbell forward to shoulder height, keeping your elbows in the same place. With a faster movement, rotate your arms back to raise the barbell above your head. Repeat.

Tip:
Feet hip-width apart. Abdominals contracted, back straight. Knees slightly bent. Elbows at shoulder height the entire time. Wrists straight.

To perform this exercise, you will need barbell.

Standing barbell curls

How to properly perform squat jumps and leg steps?

The movement is performed by:
- the thighs and glutes

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

Starting position:

Stand with your feet hip-width apart. Pull in your abs, straighten your back. Bend your knees into a half-squat. Bring your hands together at chest level, elbows bent.

Movement:
Dynamically straighten your legs by making a small jump and lowering and bringing your straight arms back. Land softly, immediately descending into a half-squat. With a small jump, move your left leg back and to the side, keeping your right leg bent. Jump to the opposite position. On the next jump, return to the starting position. Repeat.

Tip:
Feet hip-width apart. Move your leg back and to the side. In a half-squat: knees above your feet, Back straight, stomach pulled in.

Squat jumps and leg kicks

How to properly perform a bent-over row?

The movement is performed by:
- the back muscles

Additionally worked by:
- the arms

Starting position:

Stand with your left foot on the band and step your right leg back. Bend your left knee, and keep your right knee almost completely straight. Grab the end of the band with your right hand, lean your torso forward, and rest your left hand on your left knee. Keep your head extended, gaze downward and forward. Keep your back straight, abs tight. Lower your right arm, palm facing forward.

Movement:
Pull your right elbow back, stretching the band strongly and rotating your palm outward. Slowly lower your arm to the starting position. Repeat, then repeat with the other arm.

Tip:
Keep your back straight, abs tight. Keep your elbow as close to your torso as possible.

You will need an exercise band or tubing to perform this exercise.

Incline rowing

How to do flyes?

The movement is performed by:
- the chest muscles

Additionally works:
- shoulders, arms

Starting position:

Rest your back on the exercise ball with your feet shoulder-width apart. Hold the dumbbells with a hammer grip. Keep your elbows slightly bent.

Movement:
Lower your arms to your sides – your elbows should remain slightly bent, below your chest. Slowly return to the starting position. Repeat.

Tips:
Keep your elbows bent. Perform the movement at the shoulder joints – as you lower your arms, do not change the angle of your elbows. Push your chest forward as you lower your arms.

You will need dumbbells and an exercise ball for this exercise.

Spreads in the body drop in the gate

How to properly perform a push-up with a diagonal band stretch?

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

Additionally, it works:
- the abdomen, glutes, shoulders, and legs (stabilize the posture)

Starting position:
Assume a front support position with your feet hip-width apart. Elbows straight. Head, torso, hips, and legs in a straight line. The band is placed above your wrists. Hands are placed under your shoulders.

Movement:
Move your arm slightly forward and to the side. Bending your elbows, lower your torso just above the floor. Return to the starting position. Repeat, lowering one arm, then the other.

Tip:
Keep your abs and glutes tight. The band is placed above your wrists. Head, torso, and legs in a straight line.

You will need an exercise band to perform this exercise.

Push-up with stretching the band diagonally

How to do a plank?

The position is maintained by:
- the muscles of the entire body (the abdominal muscles are particularly active)

Starting position:

Assume a front support position on your forearms. Head, torso, hips, and legs in a straight line.

Movement:

Hold the position.

Tips:
Elbows under your shoulders. Remember to keep your back straight. Pelvis tucked in. Tighten your glutes, abdominal muscles, and thighs. Keep your entire body in a straight line. Don't tilt your head.

Board

How to perform a shoulder abduction with a tubing exercise?

The movement is performed by:
- the shoulder muscles

Additionally works:
- the abdomen, glutes, and back (stabilize the posture)

Starting position:

Stand with both feet on the middle of the tubing. Grasp its ends and wrap them around your wrists. Your hands are facing forward, with your thumbs facing forward. Your arms are straight. Your head is extended, and your gaze is directed forward.

Movement:
Raise your arms out to the sides to shoulder height, pointing your elbows and pinkies toward the ceiling. Slowly lower your arms to the starting position. Repeat.

Directions:
Feet hip-width apart. Elbows slightly bent. Raise your arms to shoulder height, with your elbows and pinkies pointing toward the ceiling.

Note: This exercise can also be performed with an elastic band.

Shoulder abduction with tubing

How to properly perform a squat with a transition to a jumping jack?

The movement is performed by:
- the thighs and glutes

Additionally works:
- the abs, arms, shoulders, back, calves

Starting position:

Stand with your feet shoulder-width (or 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.

Movement:
Bend your knees to a 90-degree angle, bringing your hands together in front of your chest, elbows bent. Keep the band taut (don't tilt your knees inward; keep them above your feet!). Jump, raising your arms out to the sides and landing with your feet slightly wider apart. Jump back to your previous position, lower your arms, and immediately after landing, bend your knees again into a half-squat. Repeat.

Tip:
Bend the band above your knees. Keep your back straight and abs tight. Knees over your feet, keeping the band taut at all times.

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

Squat with transition to jumping jack

How to do a mountain climber with a band?

Works:
- abdominal muscles and hip flexors

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

Starting position:

Place your feet in the band loop. Assume a front support position – hands under your shoulders, head, torso, hips, and legs in a straight line. Feet positioned narrowly. In this position, the band should be taut.

Movement:
Keeping your torso still, alternately pull your right and left bent knee under it.

Tips:
Tighten your abs and glutes. Keep your back straight. Keep your body in a straight line.

You will need a band to perform this exercise.

Mountain climber with tape

How to perform a front leg raise?

Works:
- glutes and thigh muscles

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

Starting position:

Insert your legs into the band loop and place it at ankle height. Assume a front leg raise position – hands under your shoulders, head, torso, hips, and legs in a straight line (hips can be a bit higher, but not lower!). Feet are close together. The band should be slightly taut in this position.

Movement:
Keeping your torso stationary, alternately raise your right and left leg backward.

Tips:
Tighten your abs. Keep your back straight. Keep your head aligned with your torso.

You will need a band for this exercise.

Do it right