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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 shoulder blade pull with a trunk raise while lying on your front?

The movement is performed by:

- the arm and back muscles

Additionally worked by:

- the shoulders

Starting position:

Lie on your stomach with your arms extended forward. Place your toes on the floor. Brace your abs.

Movement:

Lifting your chest off the floor, bend your elbows and pull them back firmly. Return to the starting position. Repeat.

Tips:

Keep your head down. Keep your abs tight. Keep your gaze directed at the floor. Pull your shoulder blades toward your spine.

Pulling the shoulder blades while lifting the torso while lying on the front

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.

Inverted squats

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.

Steps from the bosus

How to perform jumps over a Bosu with a squat?

The movement is performed by:

- leg muscles (thighs, glutes)

Additionally works:

- calves
Starting position:

Stand with your left side facing the Bosu, approximately 50 cm away. Place your left foot on the Bosu. Pull in your abs, and straighten your back. Perform a half-squat by bending your elbows and bringing your hands together in front of your body.

Movement:

Straightening your knees, transfer your weight to your left leg, push off with it, place your right leg on the Bosu, and step off the Bosu sideways with your left leg. Perform a half-squat again. Repeat by jumping over the Bosu from one leg to the other, each time performing a half-squat.

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

Tips

Back straight, abs tight. Try to keep your bent knees above your feet. Exercise dynamically.

Bosu jumps with squat

How to perform the front lying trunk and leg raise?

The movement is performed by:

- the arm and back muscles

Additionally worked by:

- the shoulders

Starting position:

Lie on your stomach with your arms extended forward. The toes of your shoes are on the floor. Your hands are placed on the outer edges. Tighten your abs.

Movement:

Raise your arms, chest, and legs off the floor. Return to the starting position. Repeat.

Tips:

Keep your head down and your gaze focused on the floor. Keep your abs tight at all times.

Raising the torso and legs while lying on the front

How to perform squat jumps on a Bosu?

The movement is performed by:

- the thighs and glutes

Additionally, it works:

- the back and abdominal muscles (stabilize the body) and shoulders

Starting position:

Stand on a Bosu with your feet hip-width apart. Pull in your abdominals and straighten your back.

Movement:

Bend your hips and knees, lowering your hips back to knee height. Bend your elbows and clasp your hands together. Dynamically straighten your legs by jumping slightly and lowering and bringing your straight arms back. Land softly and repeat immediately.

Tips

Maintain your balance. Perform the repetitions smoothly. Bend your knees over your feet. Keep your back straight.

Bosu squat jumps

How to perform a leg pull?

The movement is performed by:
- the thighs and glutes

Additionally, it works:
- the calves and back

Starting position:

Stand your feet shoulder-width apart. Keep your back straight and your abs tight. Place a loop of the band at the top of your calves. In this position, the band should be taut. While pushing your hips back and leaning your torso forward, bend your knees to approximately a 90-degree angle.

Movement:
Remaining in this position, step one leg out to the side and bring the other leg toward it. Step back and bring your legs in the opposite direction. Repeat.

Directions:
Keep your knees bent. Keep your back straight. Try to step your legs as far back as possible.

You will need a band to perform this exercise.

Putting your legs in front of you on your forearms

How to perform a reverse bosu jump?

The movement is performed by:

- the thighs and glutes

Additionally, it works:

- the back and abs (stabilize the body)

Starting position:

Stand facing the reverse bosu, with your feet hip-width apart. Pull in your abs, and straighten your back.

Movement:

Bend your hips and knees, swing your arms, and jump onto the bosu. Maintaining your balance, perform a half-squat. Keep your knees above your feet. Straighten your legs and jump off the bosu back. Repeat.

Tips:

Feet hip-width apart. Back straight, abs pulled in. Keep your knees above your feet in the squat.

Jumping on an inverted bosu

How to perform the 'Skater' exercise?

The movement is performed by:

- the muscles of the legs, core, and arms

Starting position:

Stand on your right leg. Bend it at the knee and extend your left leg back and slightly to the right, resting the toe of your shoe on the ground. Pull your shoulder blades together, suck in your abs, and lean your straight torso forward. Rotate your upper torso toward your right thigh, reach for your right ankle with your left hand, and lift your right ankle back.

Movement:

Move your back leg sideways, push off with your right leg and hop sideways onto your left leg. Rotate your torso toward your left thigh, lower your right arm, and lift your left arm back. Smoothly hop from side to side, working your legs and arms extensively.

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

Tips:

Do wide hops. Land softly. Keep your back straight and your abs tight.

Skater

How to perform the 'compass' exercise?

Works:

- glutes and outer thighs

Additionally works:

- thigh, back, and abdominal muscles

Starting position:

Stand on your left leg, knee slightly bent. Lean your straight torso slightly forward and clasp your hands in front of your chest. Extend your right leg back, keeping the toe of your shoe just above the ground. Tighten your abs.

Movement:

Maintaining your balance, swing your right leg out to the side and then forward in a wide arc. Keep your foot just above the ground. Swish your leg back to the side and back. Repeat, then repeat with the other leg.

Tips

Tighten your abs and glutes. Keep your back straight. Trace a wide arc with your leg.

Compasses

Crops and knee to elbow

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

The movement is performed by:

- the glutes

Additionally works:

- the 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. Place your arms at your sides, draw in your abs, and tighten your core. Rest your right ankle on your left knee.

Movement:

Lift your hips, squeezing your glutes at the top of the movement. Exhale, lower your hips just above the floor. Repeat, then rest your left ankle on your right knee.

Tips:

Tighten your abdominal muscles. Rest your ankle on your knee. Squeeze your glutes firmly at the top of the movement.

Lifting the hips while lying on your back with your leg on your leg

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.

Lifting hips and legs to the side in side support

How to perform a squat with your hands behind your head and knees raised to your elbows?

The movement is performed by:

- thighs, glutes, abdominal muscles, and hip flexors

Additionally worked by:

- back, abdominal muscles, outer thighs (stabilize the body)

Starting position:

Spread your feet shoulder-width apart. Place your hands lightly on the back of your head. Turn the toes of your shoes slightly outward. Pull your abs in and straighten your back.

Movement:

Bend your hips and knees, lowering your hips to knee height. Perform two pulsating movements on your legs, up and down. Straighten your legs. Raise your left knee to the side and reach it with your left elbow, bending your upper body toward the raised leg. Return to the starting position. Repeat by lifting one knee, then the other, and reaching for them with one elbow, then the other.

Tips:

Knees and feet pointing outside. Feet shoulder-width apart. Back straight, stomach pulled in.

Squat with your hands behind your head and raise your knees to your elbows

How to perform the 'alternating windmill' exercise?

Works:

- back, glutes, and back of thighs

Additionally works:

- abdominal, shoulder, calf muscles

Starting position:

Stand on your right leg and bend your knee, moving your left leg far back and placing your foot on the floor. Lean your straight torso forward. Rotate your torso to the right, touch the floor with your left hand, and extend your right hand vertically upward. Tighten your abs.

Movement:

Rotate your torso straight ahead, switch legs to opposite ones, and rotate your torso to the left, reaching your right hand to the floor and your left hand up. Repeat. Tips:

The head rotates with the raised arm. Try to keep your back straight. The knee of your front leg does not overtake the foot.

Do it right