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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 the hip lift while lying on your back?

Works:
- glutes, thighs, calves

Starting position:
Lie on your back. Bend your knees and place your feet together on the floor a small step away from your buttocks, knees together. Raise your heels. Place your arms at your sides, pull in and tighten your abs.

Movement:
Lift your hips, squeezing your glutes at the top of the movement, and hold this position.

Instructions:
Feet a step away from your buttocks. Knees together, glutes and abs tight.

Keeping your hips up while lying on your back

How to perform abdominal crunches in a balanced sit-up?

Works:

- abdominal and hip muscles

Starting position:

Sit on a mat. Place your hands on the floor slightly to the side and back from your buttocks, with your fingers pointing forward. Bend your knees approximately to a right angle, with your feet raised.

Movement:

Simultaneously, lean your torso back and straighten your legs, lowering them slightly. Try to emphasize your chest. Return your torso and legs to the starting position. Repeat.

Tips:

Try to emphasize your chest. Make sure your feet remain approximately at knee height at all times.

Abdominal tightening in a balanced sitting position

How to do a mountain climber 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. Run in place, bringing your knees under your chest (do two reps with each leg). Jump, then return your legs and return to a standing position. Repeat.

Tips:
Do not arch your lower back. Keep your hands straight under your shoulders.

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

Burpee with mountain climbing

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 with lifting dumbbells above the head in an underhand grip

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

How to perform double-leg hops?

Works:

- legs

Starting position:

Place your feet hip-width apart. Bend your knees slightly, and keep your arms bent at the elbows at your sides. Straighten your back and pull your abs in.

Movement:

Alternately hop left and right with both feet, alternating your arm movements.

Tips:

Remember not to lock your knees! Keep your knees slightly bent. Don't twist your hips.

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

How to perform lunges?

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

Additionally works:
- the calves

Starting position:

Standing straight, place your feet hip-width apart. Keep your back straight and your abs tight.

Movement:
Take a lunge by lowering the knee of your back leg just above the floor and raising your arms forward. Return to the starting position by squeezing your glutes and bringing your arms back. Take a lunge with the other leg. Repeat.

Tips:
Remember to keep your back straight. Keep your knee just above the floor.

Medicine ball lifting lunges

How to perform a skip to a handstand with a push-up?

The movement involves:

- the entire body

Starting position:

Stand with your feet hip-width apart, with your arms at your sides. Keep your back straight and your abs tight.

Movement:

Run in place with high knee lifts – perform four such running steps. Place your hands on the floor, keeping your torso straight and your knees slightly bent. Move your arms forward until you reach a front support position – hands under your shoulders, head, torso, hips, and legs in a straight line. Do a push-up and return to the starting position by moving your hands toward your feet. Repeat.

Tips:

Do not arch your lower back. Keep your hands under your shoulders during the push-up.

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

Skip a with transition to handstand and push-up

How to properly perform a half-squat with a medicine ball and leg abduction?

The movement is performed by:
- the thighs and glutes

Additionally works:
- the abdominal muscles, back

Starting position:

Standing upright, place your feet hip-width apart. Back straight, abs tight. Hands with the ball in front of your body, elbows bent.

Movement:
Bend your knees into a half-squat (knees over your feet!), return to the starting position by squeezing your glutes firmly, and raise one leg out to the side, keeping your torso straight. Return to the starting position. Repeat by lifting one leg, then the other.

Tip:
Feet shoulder-width apart. The ball is in your bent arms at chest level. Abdominal muscles tight, back straight. Bend your knees over your feet. Keep your torso straight.

You will need a medicine ball for this exercise.

Half squat with medicine ball and leg abduction

Lunges with elbow flexion

How to perform lunges?

The movement is performed by:
- leg muscles (thighs, glutes)

Additionally worked by:
- calves

Starting position:

Standing straight, place your feet shoulder-width apart. Pull in your abs and straighten your back.

Movement:
Lunge so that your front leg is bent at a 90-degree angle. The knee of your other leg does not touch the ground. Return to the starting position and repeat the lunge with the other leg. Repeat.

Tips:
Feet hip-width apart. Your knee should not extend beyond your toes. Remember to keep your back straight.

Barefoot lunges

How to do push-ups on an inverted bosu?

The movement is performed by:

- the chest and arm muscles (triceps)

Additionally works:

- the abdomen, glutes, and legs (stabilize the body)

Starting position:

Assume a front support position, placing your hands on the edges of the inverted bosu. Feet shoulder-width apart. Elbows straight. Head, torso, hips, and legs in a straight line.

Movement:

Bending your elbows, lower your torso just above the bosu. Return to the starting position. Repeat.

Tips

Keep your torso in a straight line with your hips and legs. Don't tilt your head. Abdominals contracted.

Push-ups on an inverted bosu

How to perform skips on a Bosu?

The movement is performed by:

- leg muscles

Additionally works:

- abdominals, arms

Starting position:

Stand in front of the Bosu, 20-30 cm away from it. Place your feet hip-width apart. Pull in your abs, straighten your back. Place your right foot on the Bosu.

Movement:

Jump and switch your legs to the opposite position – right foot on the floor in front of the Bosu, left foot on top. Repeat. Exercise dynamically, using your arms to support yourself.

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

Tips

Stand with your feet hip-width apart. Keep your abs tight, and your back straight. Actively work your arms. Exercise dynamically.

Bosu skips

How to perform the reverse bosu routine?

The position is maintained by:

- the abdomen

Additionally worked by:

- the glutes, shoulders, legs

Starting position:

Assume a front support position on your forearms on a reverse bosu. Your torso, hips, and legs are in a straight line. Your head is in line with your torso. Your elbows are in a straight line under your shoulders.

Movement:

Hold the position.

Tips:

Legs, hips, and torso are in a straight line. Abdominal contraction.

Do it right