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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: 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.

Squat with a barbell in lowered arms

How to perform hip rotations in a plank?

Works:
- muscles of the entire body (legs, abs, back, chest, arms)

Starting position:

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

Movement:
Perform alternating hip rotations.

Tips:
Elbows under your shoulders. Remember to keep your back straight. Tighten your glutes, abs, and thighs. Don't tilt your head. Work only your hips.

Plank hip twists

How to properly perform the exercise: squat with a barbell across your chest?

The movement is performed by:
- the glutes and thighs

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

Starting position:

Grab the barbell with an overhand grip, placing your hands wider than shoulder-width apart. Hold the barbell just above your upper chest. 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:
Slowly bend your knees until your thighs are 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 Keep your hands on the bar wider than shoulder-width apart. Do not tilt your knees inward.

You will need a barbell to perform this exercise.

Squat with a barbell on the chest

How to perform a squat?

The movement is performed by:
- the thighs and glutes

Additionally, it works:
- the back (stabilizes the posture) and shoulders

Starting position:

Place your feet shoulder-width apart. Pull in your abs and straighten your back.

Movement:

Bend your hips and knees, lowering your hips to knee height while raising your arms in front of you. Keep your back straight. Return to the starting position, squeezing your glutes at the end of the movement.

Directions:
Place your feet shoulder-width apart. Knees above your feet.

Squats

How to do reverse push-ups?

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

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

Starting position:

Sit with your hands on the floor behind your buttocks. Keep your elbows straight. Lift your hips off the floor.

Movement:
Bend your elbows, pointing them back. Straighten your elbows. Repeat.

Directions:
Feet hip-width apart. Elbows pointing back. Abdominal muscles contracted.

Push-ups backwards

How to do abdominal crunches while lying on your back?

The movement is performed by:
- abdominal muscles

Starting position: 
Lying on your back, place your feet approximately shoulder-width apart, with your knees bent. Hands under your head. Lumbar section of the back on the ground.

Movement flow: 
Pull your belly in. As you exhale, lift your upper torso. Slowly return to the starting position. Repeat.

Tips:
Tight abdominal muscles. The lumbar section is pressed to the ground. Keep a distance between your chin and sternum.

Abdominal tension when lying on your back

How to properly perform the exercise: barbell press on a flat bench?

The movement is performed by:
- the chest muscles

Additionally worked by:
- the arms and shoulders

Starting position:

Grab the barbell with an overhand grip and lie on your back on a flat bench. Feet on the bench or on the floor. Place your arms vertically above your chest. Hands on the bar are wider than shoulder-width apart.

Movement:
With a slow movement, bend your elbows to a right angle, lower the barbell to just above your chest. With a slightly faster movement, straighten your elbows and raise the barbell. Repeat, making sure the barbell moves in a straight line with your nipples.

Tip:
Hands with an overhand grip and positioned wider than shoulder-width apart. Your entire back is pressed against the floor. Lower the barbell in line with your nipples. Elbows wide.

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

Barbell press on a flat bench

How to properly perform the exercise: pull-ups?

The movement is performed by:
- the upper back and biceps

Starting position:

Hang on the pull-up bar, with your hands in an underhand grip and shoulder-width apart. Elbows slightly bent. Knees bent, feet crossed. Keep your back and shoulders engaged (tight)! Abdominal muscles contracted.

Movement:
Bending your elbows and working your back muscles strongly, pull yourself up until your chin is level with the bar. Slowly lower yourself to the starting position. Repeat.

Tip:
Hands placed shoulder-width apart and with an underhand grip. Abdominal muscles contracted, knees bent, feet crossed. Keep your shoulders and back engaged (tight).

You will need a pull-up bar to perform this exercise.

Pull-ups on a bar

How to properly perform the exercise: hip raises with a barbell on a bench?

The movement is performed by:
- the glutes

Additionally worked by:
- the thighs

Starting position:

Grab the barbell with an overhand grip. Rest your head and upper back on a crosswise bench, with your feet on the floor. Your thighs and torso are positioned almost in a straight line. The barbell is bent at the hips. Your knees are bent at a right angle, and your feet are hip-width apart.

Movement:
With a slow movement, lower your hips. With a slightly faster movement, raise your hips to the starting position. Repeat.

Tip:
Place your head and upper back on the bench. Place your feet hip-width apart. Hands in an overhand grip. Hold the barbell bar at the hips.

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

Raising hips with a barbell on a bench

Arnold Press is a classic exercise popularized by Arnold Schwarzenegger. Unlike the traditional dumbbell overhead press, the added arm rotation makes the movement engage all three heads of the deltoid muscle. As a result, the shoulders work more comprehensively and the physique-shaping effect is much more pronounced.

The standing version is more functional and additionally activates the core and trunk stabilizing muscles, while also contributing to a higher calorie burn.

<h2>Which muscles are involved in the Arnold press?</h2>

<strong>Primary muscles:</strong>
* anterior deltoid (front head),
* lateral deltoid (side head),
* posterior deltoid (rear head) – to a lesser extent, but actively involved in stabilization.

<strong>Secondary muscles:</strong>
* triceps (triceps brachii),
* upper portion of the pectoralis major,
* shoulder rotator cuff muscles,
* scapular stabilizers (e.g. serratus anterior, rhomboids),
* abdominal muscles and spinal erectors (postural stabilization, especially in the standing version).

<h2>Proper technique</h2>

<strong>Starting position:</strong>
1. Stand with a slight stance, feet shoulder-width apart.
2. Slightly bend your knees and brace your core.
3. Keep your back straight, chest lifted, shoulder blades gently retracted.
4. Hold the dumbbells at shoulder height, palms facing each other or toward your face.
5. Elbows bent at about 90° and positioned slightly in front of the torso.

<strong>Concentric phase – pressing:</strong>
1. Start the movement by pressing the dumbbells upward.
2. Halfway through the range of motion, smoothly rotate your wrists 180°, turning the palms forward.
3. At the top position, the arms are almost straight and the dumbbells are overhead.

<strong>Eccentric phase – lowering:</strong>
1. Slowly lower the dumbbells.
2. During the descent, perform the reverse rotation, returning to palms facing each other.
3. Control the movement and do not let the dumbbells drop.
4. Elbows should finish the movement roughly at chest height.

<strong>Breathing:</strong>
* Inhale at the bottom position.
* Exhale while pressing the dumbbells upward.

<h2>Most common mistakes</h2>

<strong>Using too much weight</strong>
Leads to excessive arching of the lower back (hyperlordosis) and shifts the workload to the spine instead of the shoulders.

<strong>Lack of full wrist rotation</strong>
Without rotation, the Arnold press becomes a standard shoulder press, causing you to lose its main advantage.

<strong>Locking out the elbows at the top</strong>
May lead to joint overload and pain. Stop the movement just before fully locking the elbows.

<strong>Bending and straightening the knees (push press) during the press.</strong>
The torso and legs should be rock solid. If you have to “bounce” or use a leg drive to press the weight up, it means the dumbbells are too heavy.

<h2>What workouts pair well with the Arnold press?</h2>
The Arnold press works well in Full Body Workout (FBW) routines, Upper Body or Push workouts, shoulder and arm training sessions, as well as programs focused on shaping and strengthening the upper body. It can also be included as part of fat-burning and toning workouts.


Arnold Press

How to properly perform the exercise: barbell press on an incline bench?

The movement is performed by:
- chest muscles

Additionally, they work:
- arm and shoulder muscles

Starting position:
Grab the barbell with an overhand grip and sit on the bench with your back resting on the slanted backrest. Feet on the ground. Place your arms vertically above your chest. Hands on the bar placed wider than shoulder-width apart.

Movement flow:
In a calm movement, bending your elbows to a right angle, lower the barbell just above your chest. With a slightly faster movement, straighten your elbows, raise the barbell. Repeat.

Tip: 
Hands in a grip and placed wider than shoulder-width apart. The entire back is in contact with the ground. Forearms remain vertical, elbows wide.

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

Pressing the barbell on an incline bench

How to perform a back leg extension with a tubing leg while supported on your forearms?

The movement is performed by:
- the glutes and core muscles

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

Starting position:

Kneel, grasp the tubing by its ends, and hook its middle section behind one foot. Support your torso on your forearms and raise the knee of the leg with the tubing hooked just above the ground. Tighten your abs, keeping your back straight.

Movement:
Straighten the leg with the tubing leg back so that it is in line with your torso. Return the leg to the starting position. Repeat, and then repeat with the other leg.

Directions:
Straighten your leg back so that it is in line with your torso. Remember to keep your back straight.

You will need a tubing leg for this exercise.

Leg extensions with tubing backwards in support on the forearms

How to do lateral abdominal crunches?

The movement is performed by:

- abdominal and hip muscles

Additionally works:
- glutes, back, arms, thighs

Starting position:

Sit on the lateral side of your buttock and support your torso on your forearm – elbow under your shoulder, head in line with your torso. Knees bent at a right angle.

Movement:
Pulse your hips up and down.

Tips:
Knees bent on the floor. Elbow under your shoulder, other hand on your hip. Abdominal contraction.

Lateral abdominal tightening

How to perform a kettlebell press with hip raise?

The movement is performed by:
- the glutes, hamstrings, and chest muscles.

Additionally works:
- the arms.

Starting position:

Lie on your back. Bend your knees and place your feet shoulder-width apart on the floor. Place your hands and kettlebells vertically above your shoulders – the kettlebells resting on your forearms.

Movement:
Tighten your abs. Simultaneously raise your hips and bend your elbows, lowering your arms to the floor at a right angle to your torso. Keep your forearms vertical. Return to the starting position. Repeat.

Directions:
Stand with your feet wider than hip-width apart. Before lifting your hips, tighten your abs.

You will need a pair of kettlebells for this exercise.

Kettlebell press with hip lifts

How to perform a backward arm extension in a lunge?

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

Additionally, it works:
- the thighs, glutes, back, and abdominals (stabilize the posture)

Starting position:

Stand on a tubing with one leg and take a step with the other. Lean your torso forward and rest the forearm on the side of your front leg on your thigh. Grab the tubing with your other hand and wrap it around your hand. Raise your bent elbow back to a right angle. The hand with the tubing is positioned with the back of the hand facing outward, and the tubing is taut.

Movement:
Straighten your elbow without changing its position. Bend your elbow back to the starting position. Repeat and practice with the other hand.

Tips:
Keep your back straight. Straighten your elbow without changing its position.

Note: This exercise can be performed with a tubing or a band.

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