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 perform the opposite kneeling extension?

Works:

- back and gluteal muscles

Additionally works:

- back of thighs, abdomen, shoulders

Starting position:

Assume a supported kneeling position. Knees in a straight line under your hips, and hands under your shoulders. Keep your head in line with your torso. Pull in and tighten your abdominal muscles, drawing your shoulder blades toward your spine and down your back.

Movement:

Inhale, raise your left arm and right leg so that they are in line with your torso, not higher. Exhale, return to the starting position. Repeat with the other pair of legs. Repeat by alternating leg and arm lifts. Keep your torso still.

Tips:

Hands under your shoulders, knees under your hips. Do not arch your lumbar spine. Keep your head in line with your spine. Keep your torso motionless.

Straightening the opposite limbs in a supported kneeling position

How to perform front leg raises?

The movement is performed by:

- glutes

Additionally works:

- lower back

Starting position:

Lie on your stomach and clasp your hands under your chin. With your knees slightly bent, place your legs hip-width apart, toes pointed, and feet slightly off the floor. Pull in and tighten your abs.

Movement:

Exhale, raise your thighs off the mat. Lower them to the starting position and repeat.

Tips:

Clasp your hands under your chin. Don't tilt your head back. Keep your abs tight.

Leg raises while lying on the front

How to perform a hip raise while lying on your back?

The movement is performed by:
- the glutes

Additionally worked by:
- the calves and thighs

Starting position:

Lie on your back. Bend your knees and place your feet hip-width apart on the floor a small step away from your buttocks. Raise your heels. Place your arms at your sides, draw in your abdominals, and tighten your core.

Movement:
Lift your hips, squeezing your glutes at the top of the movement. Exhale and lower your hips just above the floor. Repeat.

Directions:
Feet hip-width apart and hip-width apart. Abdominal contraction.

Unoszenie bioder w leżeniu tyłem

How to perform lateral leg circles?

The movement is performed by:
- thigh and abdominal muscles

Additionally, it works:
- arms, 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. Raise your hips until your torso and legs are in a straight line.

Movement:
Without dropping your hips, circle your top leg forward. Then practice on the other side.

Tips:
Elbow in a straight line under your shoulder. Don't tilt your hips. Body in a straight line.

Perform the exercise.

Circulate the leg sideways in support

How to do jumping jacks?

The movement is performed by:

- the entire body

Starting position:

Stand with your feet wide apart, bend your elbows. Raise them to the sides to shoulder height. Pull in and tighten your abs. Keep your back straight.

Movement:

Jump and land, crossing your right leg in front of your left, and simultaneously bringing your arms forward, placing your right hand over your left. Jump back to the starting position. Jump and land, crossing your left leg in front of your right, and simultaneously bringing your arms forward, placing your left hand over your right. Jump back to the starting position. Repeat at a fast pace, alternating legs and arms.

Tips:

Brace your abs firmly. Do not lean your torso back or forward.

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

Cross clowns

How to do dumbbell calf raises?

The movement is performed by:
- calves

Additionally works:
- thighs, glutes

Starting position:

Grab dumbbells and stand with your feet hip-width apart and parallel to each other. Lower your arms and dumbbells to your sides. Contract your abs and straighten your back.

Movement:
Rise onto your toes and lower your heels to the floor. Repeat.

Directions:
Stand with your feet hip-width apart. Squeeze your abs and glutes firmly.

You'll need dumbbells for this exercise.

Toe raises with dumbbells and toes out

How to perform thigh pulses while lying on your back with your hips raised?

The movement is performed by:

- the glutes

Additionally worked by:

- the calves and the backs of your thighs

Starting position:

Lie on your back. Bend your knees, place your feet slightly apart on the floor, a small step away from your buttocks. Raise your heels. Place your arms at your sides, draw in and tighten your abdominal muscles. Lift your hips, squeezing your glutes at the top of the movement.

Movement:

Without lowering your hips, bring your knees together in a rhythmic motion.

Tips:

Place your feet a step away from your buttocks and close together.
Tighten your abdominal muscles and glutes.

Thigh pulses while lying on your back with your hips up

How to perform a side lateral raise with a lower leg lift?

The movement is performed by:
- mainly the abdominal muscles

Additionally worked by:
- 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 upper arm next to your head, elbow pointing towards the ceiling. Lift your pelvis until your torso and legs are in a straight line.

Movement:
Without dropping your hips, reach the bent knee of your lower leg to the elbow of your upper arm. Return your leg and elbow to the starting position. Repeat and practice on the other side.

Tips:
Elbow in a straight line under your shoulder. Top leg in front. Do not tilt your hips. Body in a straight line.

Support sideways with the lower leg raised

How to perform asymmetrical abdominal crunches while lying on your back?

The movement works:

- the abdomen

Additionally works:

- the hip flexors

Starting position:

Lie on your back. Place your right hand on the floor, slightly away from your torso. Place your left hand under your head. Bring your left bent knee closer to your left elbow, and place your right leg, slightly bent at the knee, just above the floor. Feet raised. Lower back flat on the floor. Lift your head slightly along with your upper body.

Movement:

Lift your right leg and upper body, bringing your chest toward your thigh. Return to the starting position. Repeat, and then practice with the opposite arm and leg position.

Tips:

Keep your lower back pressed against the floor. Contract your abdominal muscles as you exhale. Lower your leg just above the floor.

Asymmetrical abdominal tension when lying on your back

How to perform the front leg raise?

The movement works:

- the glutes and thighs

Additionally works:

- the lower back

Starting position:

Lie on your stomach and interlock your hands under your chin. Bend your knees slightly and place them hip-width apart. Point your toes. Keep your feet slightly off the ground. Pull in and tighten your abs.

Movement:

Exhale, raise your thighs off the mat and spread your legs apart. Narrow your legs and lower them to the starting position. Repeat.

Tips:

Hands interlock under your chin. Keep your head down. Abdominal muscles tight.

Raising your legs apart while lying on your front

How to properly perform half-squat jumps with reaching for the floor?

The movement is performed by:
- thigh and gluteal muscles

Additionally works:
- abdominal muscles, back

Starting position:

Stand with your feet shoulder-width apart. Pull in your abdominal muscles and straighten your back. Bend your knees to a 90-degree angle. Lean your straight torso forward and reach your right hand to the floor between your feet. Bring your left hand back.

Movement:
Jump in a half-squat position, switching the position of your hands to the opposite side. Repeat.

Tip:
Feet shoulder-width apart. Knees bent at a right angle. Back straight, abdominals tight. Bend your knees over your feet.

Jumps in a half-squat while reaching for the floor

How to properly perform a lunge with alternating arm raises?

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

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

Starting position:

Grab a dumbbell and stand with your feet hip-width apart. Step forward with your left foot and bend your knees to a 90-degree angle. Place your left knee over your foot. Lower your right arm beside your body, palm facing forward. Raise your left arm forward to nose height. Straighten your back and draw in your abs.

Movement:
Straighten your knees by raising your right arm forward. Bend your knees by lowering your left arm. Straighten your knees again by raising your left arm forward. Bend your knees by lowering your right arm, returning to the starting position. Repeat, and then practice with the opposite arm and leg position.

Tip:
Feet hip-width apart. Hold the dumbbells Overhand grip. Bend the knee of your front leg over your foot. Keep your back straight. Raise the dumbbells to your nose.

You'll need dumbbells to perform this exercise.

Bending the knees in a lunge with alternating arm raises

How to properly perform a one-handed hip flexion and extension on a ball?

The movement is performed by:
- the glutes and thighs

Additionally works:
- the abdomen, arms, and shoulder girdle

Starting position:

Assume a front flexion position with your right hand on the ball. Keep your legs hip-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 and pull your bent left knee toward your right elbow. Straighten your leg back off the floor and raise it even higher, but just enough to avoid arching your lumbar spine. Repeat, then repeat with the other leg, resting your other hand on the ball. Exercise smoothly.

Tip:
Hands in a straight line under your shoulders. Feet shoulder-width apart. Head extended. torso. Abdominal contraction and contraction. Reach your knee toward the ball.

You'll need a medicine ball to perform this exercise.

Flexion and extension of the hip in support with one hand on the ball

How to do a burpee?

Works:
- the entire body

Starting position:
Stand with your feet hip-width apart. Place your hands at your sides.

Movement:
Jump, raising your arms up. Land and immediately place your hands on the floor, keeping your torso straight and bending your knees slightly. Jump, kick your legs back – don't let your hips drop too low. Jump, move your legs back, return to a standing position, and jump, raising your arms. Repeat.

Tips:
Hands in a straight line under your shoulders. Don't arch your lower back. Land softly.

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

Burpees

How to perform hip raises with knees to chest?

The movement is performed by:

- glutes

Additionally works:

- calves and backs of thighs

Starting position:

Lie on your back. Bend your knees and place your feet hip-width apart on the floor a small step away from your buttocks. Pull one leg toward your chest and place your hands on it. Pull in and tighten your abs.

Movement:

Exhale, raise your hips. Lower your hips just above the floor. Repeat, and then repeat with the other leg pulled toward your chest.

Tips:

Foot is a step away from your hips. Abdominals are contracted.

Do it right