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 a kick move? 

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

Starting position: 
Place your feet shoulder-width apart. Draw your stomach in and straighten your back.

Movement flow: 
Take a step with your right leg: take your right leg back and bend your knees - the left one over the foot, the right one just above the ground. Right arm bent at the elbow in front, left arm withdrawn. Start standing on your left leg and kick forward with your right leg, changing the position of your hands to the opposite position. Immediately take your leg back and take another step. Repeat, then practice with the other leg.

Tips:
Your back is straight, your stomach is tight. Bend the knee of your front leg over your foot.

Corner with a kick

How to perform a leg circle while supported on the forearm?

The movement is performed by:

- glutes and thigh muscles

Additionally works:

- hips, abs

Starting position:

Assume a side-lying position on your forearm – elbow under your shoulder. Keep your legs together and your knees bent at a right angle. Your thighs are in a straight line with your torso. Pull in and tighten your abs. Raise your hips and straighten your upper leg, extending your torso. Place your upper hand on your hip.

Movement:

While maintaining the position, circle your upper leg forward. Then, repeat the movement with the other leg on the other side.

Tips:

Keep your abs pulled in, back straight. Keep your elbow in a straight line under your shoulder. Don't let your hips drop.

Making circles with the leg supported by the forearm

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 raise II

How to perform a forward body drop? 

They work:
- muscles of the buttocks and back of the thighs

Additionally, they work:
- back (mainly lower part)

Starting position: 
Stand with your feet shoulder-width apart. Knees straight but not locked. Draw in your stomach, straighten your back and raise your arms bent at the elbows to the side, positioning your forearms vertically. Pull your shoulder blades down and toward your spine.

Movement flow: 
Lean your straight torso forward until it is parallel to the floor. You can bend your knees a little more during this time. Raise your torso to the starting position by firmly squeezing your buttocks. Repeat.

Tips: 
Back straight, belly tucked in. Lean your torso straight - the movement occurs in the hips, not the spine.

Torso drop forward good morning

How to perform alternating leg raises while lying on your front? 

They work:
- muscles of the buttocks and lower back

Additionally, they work:
- muscles of the back of the thighs

Starting position: 
Lie on your stomach. Arms bent at a right angle at the elbows on the ground. The head is an extension of the body. Legs straight, toes of shoes on the ground. Tighten your stomach.

Movement flow:
Lift one leg back, then the other. The stomach is still tense.

Tips:
Tight stomach and buttocks. The head is an extension of the body.

Lifting the legs alternately, lying on the front

How to perform a lateral leg abduction?

The movement is performed by:

- glutes and thigh muscles

Additionally worked by:

- hips, abdominal muscles

Starting position:

Assume a lateral leg abduction position on your forearm – elbow under your shoulder. Keep your legs together and knees bent at a right angle. Thighs in a straight line with your torso. Pull in and tighten your abdominal muscles. Raise your hips and straighten your upper leg, extending your torso. Place your upper hand on your hip.

Movement:

While maintaining the position, circle your upper leg forward. Then, repeat the movement with the other leg on the other side.

Tips:

Keep your abdominals pulled in, back straight. Keep your elbow in a straight line under your shoulder. Do not drop your hips.

Side abduction of the leg in support

How to perform a kneeling leg abduction?

Works:
- glutes and lateral thigh muscles

Additionally works:
- core and shoulder girdle muscles (stabilize the torso)

Starting position:

Insert your legs into a band loop and place it at the level of your lower thighs. Assume a kneeling position supported by your forearms – elbows under your shoulders, knees under your hips, abs tight, back straight. Knees and feet hip-width apart. Extend your left arm out to the side and place your hand on the floor. Raise your left knee and foot just above the floor.

Movement:
Keeping your torso still, raise your left leg out to the side. Slowly lower your leg to the starting position. Repeat, and then repeat with the other leg.

Directions:
Elbow under your shoulder and knees under your hips. Back straight, abs tight.

To perform this You'll need a tape measure for this exercise.

Abduction of the leg in a kneeling position supported on the forearm

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.

A lunge with a step

How to perform a weight-shifting squat?

Works:

- glutes and thighs

Additionally works:

- back muscles

Starting position:

Stand with your feet wide apart. Pull in and tighten your abs, keeping your back straight. Place your arms at your sides.

Movement:

Alternately bend your right and left knees, shifting your weight onto the bent leg, leaning your straight torso forward and bringing your hands together in front of your chest.

Tips:

Legs wide apart. Keep your bent knees above your feet. Keep your back straight.

Squat with body weight transfer

How to perform hip raises while lying on your back? 

The movement is performed by:
- buttocks

Additionally, they work:
- thighs

Starting position:
Lie on your back. Bend your knees and place your feet wider than hip-width apart on the floor, a small step away from your buttocks. Place your arms along your torso, pull in and tighten your belly.

Movement flow:
Lift your hips by squeezing your buttocks at the top of the movement. Exhale, lower your hips just above the ground. Repeat.

Tips:
Feet a small step away from the buttocks and placed wider than hip-width apart. The stomach is tense.

Lifting the hips while lying on your back

How to perform the arrow exercise?

The movement is performed by:

- glutes, shoulders, arms, thighs

Additionally works:

- abdomen and back

Starting position:

Assume a sideways support position on your forearm – elbow under your shoulder. Keep your legs together and knees bent at a right angle. Your thighs and torso form a straight line. Pull in and tighten your abdominal muscles. Raise your hips and bring the knee of your upper leg to the elbow of your upper arm in front of your body.

Movement:

Straighten your upper arm and leg, extending your torso. Bring your elbow and knee back in front of your body. Repeat without lowering your hips, and then repeat on the other side.

Tips:

Keep your elbow in a straight line under your shoulder. Keep your abs tight and your back straight. Do not let your hips drop.

Arrow

How to properly perform a jump squat with a half-twist?

The movement is performed by:
- the thighs, glutes, and calves.

Additionally, it works:
- the abdominals and back.

Starting position:

Stand with your feet shoulder-width (or hip-width) apart. Place the loop of the band above your knees – in this position, the band should be slightly taut. Tighten your abdominals and straighten your back.

Movement:
Bend your knees to a 90-degree angle, placing your hands in front of your chest, elbows bent. Keep the band taut (don't tilt your knees inwards – keep them above your feet!). Straightening your legs and lowering your arms, jump and perform a quarter-turn. Land softly, immediately performing a half-squat. Jump back to a straight position. Repeat the quarter-turn, one side at a time.

Tip:
Bend the band above your knees. Keep your abs tight and your back straight. Bend your knees over your feet, keeping the band taut.

You'll need an exercise band to perform this exercise.

Squat with a jump and a half turn

How to do the knee-to-chest pull?

The movement is performed by:
- the hip and abdominal muscles

Additionally works:
- the back, thighs, and chest (stabilize the posture)

Starting position:

Sit on the outside of your buttocks and support your torso on your forearm. Keep your legs together, knees slightly bent. Keep your legs just above the floor. Your free hand is behind your head.

Movement:
Pull your knees toward your chest while simultaneously lifting your torso. The movement should be dynamic.

Tips:
Keep your legs together, knees slightly bent. Dynamically pull your thighs toward your chest.

Bringing your knees to your chest II

How to perform the knee-to-chest pull?

The movement is performed by:
- the abdominals and hips

Additionally works:
- the thighs, arms

Starting position:

Sitting on the floor, bring your legs together. Knees slightly bent. Your torso leans slightly back. Your hands rest on the floor behind you.

Movement:

From the starting position, raise your legs slightly. Bring your thighs to your chest. Return to the starting position. Repeat. The movement should be dynamic.

Tips:
Legs together, knees slightly bent. Your torso leans slightly back. Hands behind your buttocks. Legs off the floor. Dynamic movement.

Raising your knees to the side

How to properly perform the weight transfer and ball lift?

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

Additionally, it works:
- back, arms

Starting position:

Take a medicine ball and stand with your feet wide apart, with the toes of your shoes pointing slightly outward. Bend your left knee to a 90-degree angle, and keep your right knee straight. Hold the ball in both hands in front of your chest, elbows bent. Keep your back straight, and your abs tight.

Movement:
Shift your weight to your right leg by bending it at the knee and straightening your left knee. Simultaneously, raise the ball above your head, then bend your elbows and lower it in front of your chest. Return to the starting position: shift your weight to your left leg by bending it at the knee and straightening your right knee. Simultaneously, raise the ball above your head, then bend your elbows and lower it in front of your chest. Repeat.

Tip:

Stand with your feet wide apart. Bend your knees over your feet. Keep your back straight and abs tight.

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

Do it right