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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 band pull-up?

The movement is performed by:
- the muscles of the upper back and back of the arms

Additionally works:
- the muscles of the shoulders

Starting position:

Stand with your feet hip-width apart. Insert your hands into the loop of the band so that it is above your wrists. Raise your arms with the band above your head until your elbows are almost fully extended. Turn your palms inward. Draw in your abs and straighten your back. Knees straight, but not locked.

Movement:
Bending your elbows and stretching the band deeply, lower it onto your upper back. Simultaneously, rotate your palms forward and pull your shoulder blades together firmly. Straighten your arms upward. Repeat.

Tip:
Keep your abs and glutes tight, and your back straight. As you lower your elbows, rotate your palms forward.

You will need an exercise band to perform this exercise.

Banded shoulder drops

How to properly perform a side-to-side walk while kneeling?

The movement is performed by:
- the deltoids

Additionally, the muscles involved are:
- the abdominal muscles, the shoulder girdle (stabilize the body)

Starting position:
Assume a kneeling position with your feet hip-width apart and your hands shoulder-width apart. Place a band over your wrists. Abdominal contraction.

Movement:
Alternately, place your arms out to the sides.

Tip:
Hands in a straight line under your shoulders, knees under your hips. Abdominal contraction. Place a band over your wrists.

You will need an exercise band to perform this exercise.

Walk with your hands sideways while kneeling on your knees

How to properly perform the band stretch in a lunge?

The movement is performed by:
- the muscles of the upper back, glutes, and thighs

Additionally works:
- the backs of the arms, calves, and deltoids

Starting position:

Stand with your feet hip-width apart. Place your hands in the loop of the band so that it is above your wrists. Raise your arms and the band forward to shoulder height, palms facing inward. Pull in your abs, straighten your back. Extend your right leg forward.

Movement:
Bend your knees – right knee over your foot, left knee just above the ground – and simultaneously stretch the band firmly. Return to the starting position. Repeat, then extend your left leg forward.

Tip:
Keep your abs pulled in, shoulder blades retracted. The knee of your front leg does not extend beyond your toes.

You will need an exercise band to perform this exercise.

Stretching the band in a lunge

How to perform hip and leg raises?

The movement is performed by:
- the glutes, abdominals, and hip flexors

Additionally works:
- the back and front of the thighs

Starting position:

Insert your legs into a band loop and place it at the level of your lower thighs. Lie on your back, bending your knees and placing your feet on the floor. Legs hip-width apart. Arms at your sides. Your entire back should be pressed against the floor. Straighten your left leg and place it just above the floor. Pull in and tighten your abdominal muscles. Your entire back should be pressed against the floor.

Movement:
Raise your hips and simultaneously raise your left leg vertically. Slowly lower your hips and leg to the starting position. Repeat, then repeat with the other leg.

Directions:
Keep your abs tight. Legs hip-width apart.

You will need a band for this exercise.

Hip and leg raises

How to perform a standing leg pull-back?

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

Additionally, it works:
- the core muscles (stabilize the body)

Starting position:

Insert your legs into a band loop and place it at the level of your lower thighs. Stand on your right leg, with your left foot just beside your left foot and off the ground. Knees slightly bent, torso slightly leaning forward, but your back straight. Tighten your abs and bring your hands together in front of your chest.

Movement:
Keeping your torso still, straighten your left leg back. Bring it back to the starting position. Repeat, and then repeat with the other leg.

Directions:
Keep your back straight, abs tight. Keep your torso and hips still.

You will need a band to perform this exercise.

Retracting the leg while standing

<p>Overhead lateral arm raises are a popular exercise for strengthening the deltoid muscles, improving shoulder girdle stability, and enhancing movement control in the shoulder joint. Thanks to the slight forward-leaning position, stabilizing muscles are also activated, making this exercise a versatile element of shoulder training.</p>

<h2>Which muscles work during lateral arm raises?</h2>
<strong>Main muscles:</strong>
<ul>
  <li>deltoid muscles (primarily the middle and anterior heads)</li>
  <li>upper part of the trapezius muscle</li>
  <li>supraspinatus muscle</li>
</ul>

<strong>Accessory and stabilizing muscles:</strong>
<ul>
  <li>abdominal muscles and deep core</li>
  <li>erector spinae</li>
  <li>gluteal muscles</li>
  <li>forearms (grip maintenance)</li>
  <li>inter-scapular muscles</li>
</ul>

<h2>Proper technique</h2>
<strong>Starting position:</strong>
<ol>
  <li>Stand with a light stance, feet hip-width apart.</li>
  <li>Slightly bend the knees and gently lean the straight torso forward.</li>
  <li>Hold the dumbbells with a supinated grip, elbows slightly bent.</li>
  <li>Keep the core engaged and the spine stable.</li>
</ol>

<strong>Movement:</strong>
<ol>
  <li>Raise the arms out to the sides in a smooth arc until they reach overhead.</li>
  <li>Rotate the hands so that at the top position the fingers point forward.</li>
  <li>Maintain a slight bend in the elbows and natural shoulder mechanics.</li>
  <li>Slowly return to the starting position with full control.</li>
  <li>Perform subsequent repetitions without swinging the torso.</li>
</ol>

<strong>Breathing:</strong>
<ul>
  <li>Inhale while lowering the arms.</li>
  <li>Exhale while lifting upward.</li>
</ul>

<h2>Most common mistakes</h2>
<ul>
  <li>raising the arms too wide behind the line of the body</li>
  <li>excessive lower back arching</li>
  <li>locking the elbows</li>
  <li>using torso momentum and losing control of the weight</li>
  <li>using excessive load that compromises technique</li>
  <li>shrugging the shoulders excessively toward the ears</li>
</ul>

<h2>Tips</h2>
<ul>
  <li>Keep the elbows slightly bent and control the entire movement.</li>
  <li>Arms raised overhead should stay slightly in front of the torso line.</li>
  <li>Engage the core to prevent lower back arching.</li>
  <li>Adjust dumbbell weight according to training goals – technique always comes before load.</li>
  <li>Move smoothly without jerking.</li>
</ul>

<h2>Which training should you combine overhead lateral raises with?</h2>
<ul>
  <li>shoulder training sessions</li>
  <li>FBW plans as a shoulder girdle exercise</li>
  <li>programs improving arm stability and movement control</li>
  <li>functional training and upper body strengthening</li>
  <li>shoulder prehabilitation programs</li>
</ul>

Raise your arms sideways above your head

How to do a dumbbell chin-up?

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

Additionally works:
- the abs, 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 elbows out to the sides above your shoulders. Slowly return 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 wrists straight. Keep your elbows higher than your shoulders.

You will need dumbbells for this exercise.

Chin-up dumbbells

How to properly perform a pectoral stretch?

Stretching exercise:
- chest (pectoral muscles) and shoulders

Position:
Place your feet shoulder-width apart or slightly wider. Bend your knees slightly. Tighten your abs and keep your back straight. Raise your arms in front of you, palms facing in. Slowly move your arms sideways back, emphasizing your chest.

Recommendations:
Hold this position for 20-40 seconds. Breathe. You can do several repetitions.

Tip:
Feet shoulder-width apart. Back straight, abs tight, knees slightly bent. Don't tilt your head forward.

Stretching the pectoral muscles

How to do the 'pretzel' exercise?

You stretch:

- paraspinal muscles and glutes

Position:

Sit on a mat with your legs straight. Bend your right knee and place your right foot on the mat, just outside your left knee. Rest your left elbow on your right knee and place your hand on your thigh. Place your right hand on the mat, behind your left buttock, with your elbow straight and your fingers pointing backward. Straighten your back and try to deepen the torso twist by gently pressing your left hand on your right leg. Lengthen your spine and look back as you do this. Breathe. Hold the position for 20-40 seconds and repeat on the opposite side. Do a few repetitions on each side.

Directions:

Hand in a straight line behind your buttock. Back straight, abs pulled in.

Pretzel

How to properly perform the exercise: back squat?

The movement is performed by:
- the glutes and thighs

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

Starting position:

Grab the barbell with an overhand grip, placing your hands wider than shoulder-width apart. Rest the bar on your upper back. Place your feet shoulder-width apart. Point the toes of your shoes slightly outward. Abdominal muscles contracted, back straight. Knees straight, but not locked (slightly bent).

Movement:
With a gentle movement, bend your knees just enough to bring your thighs parallel to the floor. Keep your back straight and lean your torso forward as little as possible. Make sure your knees are above your feet – do not tilt them inward! Straighten your knees and return to the starting position. Repeat.

Tip:
Feet shoulder-width apart. Back straight. Abdominal muscles contracted. Hands Position your barbell wider than shoulder-width apart. Don't tilt your knees inward.

You'll need a barbell to perform this exercise.

Squat with a barbell on your back

How to perform dumbbell raises?

The movement is performed by:

- back and shoulder muscles

Additionally works:

- shoulders, glutes, back of thighs
Starting position:

Grab dumbbells and stand with your feet hip-width apart. Bend your knees slightly and lean your straight torso forward, creating an angle of approximately 45 degrees to the floor. Hang your arms and dumbbells vertically down. Palms pointing backwards, shoulder blades retracted, abs tight.

Movement:

Keeping your torso stationary, raise your arms forward. Then bend your elbows back, bringing the dumbbells to the sides of your shoulders. Straighten your arms forward and lower them to the starting position. Repeat.

Directions:

Feet hip-width apart. Abs engaged, back straight. Head extended.

Arm raises with dumbbells

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

Works:
- glutes

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

Starting position:

Place your feet in a loop made of a band. Assume a kneeling position while supported by your forearms – elbows under your shoulders, knees under your hips, abs tight, back straight. Knees and feet hip-width apart. The band wraps around your left ankle and right foot. Raise your right knee just above the ground and arch your foot.

Movement:
Keeping your torso still, raise your right leg upwards with your knee bent. Slowly lower your leg to the starting position. Repeat, and then repeat with the other leg.

Directions:
Place your elbows under your shoulders and your knees under your hips. Keep your back straight and abs tight.

To perform this exercise, you will need: need tape.

Lifting the leg in a kneeling position supported on the forearms

How to perform the lateral ball lift?

The movement is performed by:
- the abdominal muscles

Additionally, it works:
- the hips and thighs

Starting position:

Lie on your back. Grab the ball with your feet, lift it up, and straighten your knees. Place your hands on the floor, moving them away from your body.

Movement:
Low your legs with the ball to the side until you can still keep your shoulder blades on the floor. Return to the starting position and repeat the exercise on the other side. Repeat.

Directions:
Knees should be straight. Your back should be flat on the floor.

You will need an exercise ball for this exercise.

Moving the ball sideways

How to properly perform the kneeling thigh adductor stretch?

Stretching exercise:
- inner thighs (adductors)

Position:
Kneel on your right knee. Straighten your back, pull in your stomach, and place your hands on your hips. Extend your left leg out to the side as far as you can to feel a stretch on your inner thigh. Squeeze your glutes.

Recommendations:
Hold this position for 20-40 seconds. Breathe. You can do several repetitions. Repeat with the other leg.

Tip:
Keep your back straight, stomach pulled in. Knee straight, toe of shoe pointing slightly outward.

Stretching the thigh adductors while kneeling

How to properly perform the exercise: squat with a barbell in lowered hands?

The movement is performed by:
- the glutes and thighs

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

Starting position:

Grab the barbell with an overhand grip, placing your hands wider than shoulder-width apart. Place your feet hip-width apart and parallel to each other. Knees straight, but not locked (slightly bent). Arms with the barbell rest in front of your body. Abdominals contracted, back straight.

Movement:
Slowly bend your knees while leaning your straight torso forward. Continue the movement until the barbell is just above the floor. Make sure your knees are above your feet—do not tilt them inward! Straighten your knees and torso, returning to the starting position. Repeat.

Tip:
Feet hip-width apart. Back Straight. Abdominal contraction. Hands placed on the bar wider than shoulder-width apart. Do not tilt your knees inward.

You will need a barbell to perform this exercise.

Do it right