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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 perform hip pulses and side leg raises to the elbow?

The movement is performed by:
- the obliques

Additionally works:
- hips, arms, thighs

Starting position:

Assume a side leg raise position – hand under the shoulder. Top leg in front of the bottom leg. Hand of the top arm next to the head, elbow pointing towards the ceiling. Head, torso, and legs in a straight line.

Movement:
Raise your hips off the floor, aligning your torso and legs in a straight line. Lower your hips slightly, raise them again, and bring the knee of your top leg to the elbow of your top arm. Return your leg and elbow to the starting position. Repeat, then practice on the other side.

Directions:
Hand in a straight line under the shoulder. Top leg in front of the bottom leg. Body in a straight line.

Hip pulses and raising the leg to the elbow in side support

How to perform a plié squat with a toe raise?

The movement involves:
- calves, glutes, thighs (including the inner thighs)

Additionally works:
- abdominals (stabilizes the posture), arms

Starting position:

Stand with your feet fairly wide apart and point the toes of your shoes outward. Lower your arms to your sides. Tighten your abs and straighten your back. Bend your knees (over your feet!), coming down into a half-squat. Bend your elbows and bring your hands together at chest level.

Movement:
Straighten your knees by rising onto your toes, squeezing your glutes firmly, and lower your hands to your sides. Return to the starting position. Repeat.

Directions:
Feet wider than hip-width apart. Toes of your shoes point outward. Knees do not extend beyond your toes.

Plié squat with toe raises

How to properly perform a squat with a ball to the knee?

The movement is performed by:
- the glutes and thighs

Additionally, it works:
- the muscles of the inner thighs, back, arms, and shoulders

Starting position:
Place your feet shoulder-width apart, feet parallel. Keep your back straight, and your abs tight. Raise your arms and the ball forward, elbows slightly bent.

Movement:
Bend your knees to a right angle. Keep your back straight, and your abs pulled in. Squeezing your glutes, return to the starting position and lift your bent right knee forward, lowering the ball toward it. Return to the starting position and repeat, alternating knee lifts – one at a time.

Directions:
Feet shoulder-width apart. Keep your abs tight. Standing: knees slightly bent. Bend your knees to a right angle. Raise your knee to hip height.

You will need a medicine ball to perform this exercise.

Medicine ball squat and knee

How to perform kneeling pulses?

Works:

- back and gluteal muscles

Additionally works:

- back of thighs, abdomen, shoulders

Starting position:

Assume a kneeling position. Place your knees in a straight line under your hips, and place your 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. Raise your left arm and right leg so that they are in line with your torso. The knee of the raised leg is slightly bent.

Movement:

Perform up-and-down pulsing movements with your raised limbs. Keep your torso still. Breathe. Then repeat with the other arm and leg.

Tips:

Knees under your hips, hands under your shoulders. Keep your abdominal muscles tight. Do not arch your lumbar spine.

Pulses in kneeling position

How to perform abdominal crunches with leg movements while lying on your back?
Works:

- abdominal and hip muscles

Starting position:

Lie on your back. Place your left leg, slightly bent at the knee, vertical, and your right leg, also slightly bent at the knee, just above the floor. Bring your hands behind your head. Lift your head off the floor. Pull your abs in.

Movement:

Lift your upper torso higher, switching the position of your legs to the opposite position, and reach your hands forward – your right thigh between your hands. Return to the starting position. Repeat, then start with the opposite leg position.

Tips:

Keep your lower back pressed to the mat. Contract your abs as you exhale.

Abdominal crunches with leg movements while lying on your back

How to properly perform lateral jumps and front leg kicks?

The movement is performed by:
- the thighs and glutes

Additionally, it works:
- the abdominal muscles, back (stabilizes the posture), and the shoulder girdle and arms

Starting position:

Stand with your feet shoulder-width apart. Pull in your abdominals and straighten your back.

Movement:
Bend your knees to a 90-degree angle. Bend your elbows and clasp your hands in front of your chest. In a half-squat position, perform two hops to the right. Place your hands on the floor. Jump back, kick your legs back – don't let your hips drop too low. Jump back toward your hands and return to the half-squat position. Repeat, jumping one to the right and one to the left.

Tip:
Feet shoulder-width apart. Elbows slightly bent. In a squat: try to keep your knees above your feet.

Note: This exercise It speeds up the heart rate, so it can be considered a cardio exercise.

Jumps to the side and throw your legs to the front support

How to do calf raises with a ball?

The movement is performed by:
- calves

Additionally works:
- arms, shoulders, back, thighs, glutes

Starting position:

Hold the ball in both hands and stand with your feet hip-width apart, parallel to each other. Hold the ball in front of your hips. Tighten your abs and straighten your back.

Movement:
Raising the ball above your head, raise onto your toes. Lower your heels to the ground and the ball in front of your hips. Repeat.

Directions:
Feet hip-width apart. Abdominal and glutes contracted.

You will need an exercise ball for this exercise.

Toe raises with the ball and feet out

How to perform hip pulses with a bent leg in a side-lying position?

The movement is performed by:
- the oblique abdominal muscles

Additionally works:
- the shoulder girdle, arms, legs, hips

Starting position:

Lie on your side and support your torso on your forearm – elbow under your shoulder. Cross your leg over your leg and bend the knee of your upper leg to a 90-degree angle. Place your upper hand on your hip. Lift your pelvis until your torso and thighs are in a straight line.

Movement:
Pulsing, lift your hips slightly higher and lower them to the starting position. Then practice on the other side.

Tips:
Elbow in a straight line under your shoulder. Top leg bent at the knee. Do not tilt your hips. Body in a straight line.

Hip pulses with the leg bent in side support

How to perform single-leg lateral jumps?

The movement is performed by:
- calves

Additionally works:
- arms, thighs

Starting position:

Stand on one leg, bend your elbows. Abdominal contraction, back straight.

Movement:
Jump left and right at a fairly fast pace, working your arms.

Tips:
Keep your abs and glutes tight. Remember not to rotate your hips sideways.

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

Jumps to the side with one leg

Ball to knee.

The movement is performed by:
- abdominal muscles, hips, shoulders

Additionally works:
- back muscles, arms, legs

Starting position:

Stand with your legs apart and transfer your body weight to your right leg, with your right knee slightly bent. Raise your arms and the ball above your right shoulder, elbows slightly bent. Back straight, abs tight.

Movement:
Bring your left bent knee in front of you and lower the ball to it. Return to the starting position. Repeat dynamically, and then repeat on the opposite side (with the other leg).

Directions:
Feet wider than your shoulders. Abdominal muscles tight, back straight. Weight on your right leg, knee slightly bent.

You will need a medicine ball to perform this exercise.

Ball to the knee

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.

Burpee with spread legs

Step-ups with the ball AND FEET OUT

How to perform a squat with a toe raise?

The movement is performed by:
- calves, glutes, thighs

Additionally works:
- abdominals (stabilizes the posture)

Starting position:

Place your feet hip-width apart with the toes of your shoes pointing forward. Lower your arms to your sides. Tighten your abs and straighten your back.

Movement:
Bend your knees (over your feet!), descending into a half-squat (hips at knee level) and raising your slightly bent arms to chest height. Straighten your knees by rising onto your toes, squeezing your glutes tightly, and lowering your arms to your sides. Repeat.

Directions:
Feet hip-width apart. Knees do not extend beyond your feet. Keep your back straight.

Squat with toe raises

How to properly perform the exercise: Foot to Ball in Front Support?

The movement is performed by:
- the thigh and gluteal muscles

Additionally, it works:
- the abdomen (very strongly!), back, arms, and shoulder girdle

Starting position:
Start in a standing position. Leaning your torso forward, place the ball on the floor and straighten your legs back – first one, then the other, so that your torso and legs are in a straight line.

Movement:
Stepping your right leg forward and placing your foot on the floor near your right hand. Bring your leg back to the starting position. Repeat with your left leg and bring it back to the starting position. Repeat.

Tip:
Head, torso, hips, and legs in a straight line. Arms vertical, elbows slightly bent. Abdominal muscles contracted.

Foot to the ball in front support

How to perform lunging calf raises?

The movement is performed by:
- calves

Additionally works:
- abdominals (stabilizes the posture)

Starting position:

Stand in a short stance. Tighten your abs, straighten your back, and place your hands on your hips. Knees slightly bent. Focus your gaze on any point in front of you.

Movement:
Trying to maintain balance, rise onto your toes. Lower your heels to the ground. Repeat and practice by alternating the position of your legs.

Tips:
Squeeze your abs and glutes. Keep your back straight.

Do it right