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 properly perform a push-up on a medicine ball?

The movement is performed by:
- the chest and arm muscles (triceps)

Additionally, it works:
- the abdomen, glutes, and legs (stabilize the body)

Starting position:

Assume a front support position with your hands on the ball. Keep your legs hip-width apart. Keep your head, torso, hips, and thighs in a straight line. Keep your abs tight.

Movement:
Bending your elbows, lower your torso just above the ball. Return to the starting position. Repeat.

Directions:
Feet hip-width apart, hands wider than shoulders. Keep your head, torso, hips, and legs in a straight line. Keep your abs tight.

You will need a medicine ball for this exercise.

Plyometric push-up on a medicine ball

How to properly perform a half-turn jump to a squat?

The movement is performed by:
- the thighs and glutes

Additionally works:
- the abs, back, calves

Starting position:

Stand with your feet shoulder-width apart. Pull in your abs and straighten your back. Bend your knees to a 90-degree angle. Bend your elbows and clasp your hands in front of your chest.

Movement:
Take three half-turns. After the third jump, land in a half-squat. Jump half-turns one way and then the other.

Tip:
Feet hip-width or shoulder-width apart. Jump with your knees slightly bent. Keep your back straight and abs pulled in. Bend your knees over your feet.

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

Half-turn jumps to squat

How to properly retract your elbows on a kinesis ball?

The movement is performed by:
- back muscles

Additionally works:
- arms, shoulders

Starting position:

Grab the handles of the machine (the ones suspended vertically) and sit facing the ball. Tighten your abs and straighten your back. Place your feet shoulder-width apart. Place your hands shoulder-width apart and raise them in front of your chest. Turn your palms outward with your backs. Elbows straight. Shoulder blades retracted.

Movement:
Pull your elbows back, working your back muscles forcefully. With a slightly slower movement, straighten your arms forward to the starting position. Repeat.

Directions:
Feet shoulder-width apart. Back straight, abs pulled in.

You will need a kinesis ball and an exercise ball for this exercise.

Retracting elbows on the ball using a kinesis machine

Standing Kinesis Machine Shoulder Retractions.

The movement is performed by:
- the upper back and shoulder muscles

Additionally works:
- arms, abdominal muscles

Starting position:

Cross-grip the handles of the machine (the ones suspended vertically) and stand facing the machine. Feet hip-width apart. Brace your abs and straighten your back. Raise your arms in front of your chest, palms close together and turn your backs outward. Elbows slightly bent. Shoulder blades pulled together.

Movement:
Move your arms sideways back without changing the angle of your elbows. With a slightly slower movement, return your arms to the starting position. Repeat.

Directions:
Feet hip-width apart. Back straight, abdominal muscles braced. Elbows slightly bent.

You will need kinesis to perform this exercise.

Retracting the arms while standing on a kinesis machine

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 to the side

How to perform a rock climber?

Works:
- abdominals and hips

Additionally works:
- glutes, back, chest, legs (stabilize the body)

Starting position:

Assume a front support position with your feet shoulder-width apart. Elbows straight. Head, torso, hips, and legs in a straight line.

Movement:
Alternately, pull one knee toward the opposite elbow, then the other. Touch your knees with opposite hands.

Directions:
Feet shoulder-width apart. Elbows straight. Body in a straight line. Pull your knees toward your opposite elbows and touch them with opposite hands.

Incline climb and front support jumping jack

Cradle rock is a basic functional exercise that teaches controlled relaxation and tension of the trunk muscles. Through gentle rocking in a curled position, it provides light stretching of the back fascia, massages the muscles along the spine, and improves proprioception. This exercise works well as part of a warm-up, spinal mobilization after a long day of sitting, or as a calming element after an intense core workout.

<h2>Which muscles are involved in the cradle rock?</h2>

<strong>Main muscles:</strong>
* rectus abdominis (maintains the curled position),
* deep abdominal muscles (stabilize the movement path).

<strong>Assisting and stabilizing muscles:</strong>
* iliopsoas muscles (keep the thighs close to the chest),
* paraspinal muscles (massaged during the movement),
* neck muscles (stabilize the head in a safe, lifted position).

<h2>Proper technique</h2>

<strong>Starting position:</strong>

1. Lie on your back on a soft mat (the surface should cushion the spine).
2. Pull your knees toward your chest.
3. Hold your legs with your hands under the knees or around the shins.
4. Gently tuck your chin toward your chest (without forcing it) to round the upper back.

<h2>Movement:</h2>

1. Engage your abdominal muscles and begin to gently rock back and forth.
2. Roll smoothly from the tailbone up to the level of the shoulder blades.

Important: Do not let your neck or head touch the floor. Your body weight should stop on the shoulder blades.

3. Maintain a constant, rounded “ball-like” body shape throughout the exercise.

<strong>Breathing and tempo:</strong>

* Breathe freely. Exhale as you rock forward, when abdominal contraction is strongest.
* Keep the tempo slow and relaxing. Avoid sudden jerks that could cause the spine to hit the floor.

<h2>Most common mistakes</h2> 
* Straightening the back (flat back), which causes the body to drop onto the mat instead of rolling smoothly. 
* Letting the head fall backward, creating excessive strain on the cervical spine. 
* Performing the exercise on a hard surface, which may cause pain or bruising along the spinous processes. 
* Allowing the knees to move away from the chest, leading to loss of control over the center of gravity. 

<h2>How to avoid them:</h2>
* Imagine your back as the curved runners of a rocking chair. It should stay evenly rounded. 
* Keep your chin close to your chest at all times. 
* Use a thicker mat or perform the exercise on a carpet. 

<h2>What kind of training should you combine cradle rock with?</h2>
* a warm-up, to gently “lubricate” the spine before training,
* mobility work, to improve spinal flexibility,
* a cool-down, as a form of massage and relaxation after strength training,
* rehabilitation programs aimed at restoring spinal mobility.

Cradle

How to properly perform a row using a kinesis machine?

The movement is performed by:
- back muscles

Additionally worked by:
- arms, shoulders

Starting position:

Grab the handles of the machine (the ones suspended low and horizontally) and stand between them. Step one leg back, bend your knees slightly. Tighten your abs and straighten your back. Lean your straight torso forward. Lower your arms, palms facing outward. Elbows straight. Shoulder blades retracted.

Movement:
Keeping your torso still, pull your elbows back, working your back muscles forcefully. With a slightly slower movement, straighten your arms forward to the starting position. Repeat.

Directions:
Legs in a small lunge. Back straight, abs pulled in. Torso at about a 45-degree angle to the ground.

You will need kinesis to perform this exercise.

Rowing with a kinesis machine

How to properly perform the foot-to-hand reach while running in place?

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

Additionally works:
- abs, back, glutes

Starting position:
Place your feet hip-width apart. Straighten your back, and pull your abs in. Stand on your right leg. Bend your left knee and lift your heel back and to the right. Take your right arm back, and raise your left arm diagonally forward and to the side.

Movement:
Jump onto your left leg, lift your right heel back and to the left, and switch to the opposite hand position. Repeat.

Tips:
Keep your back straight, abs pulled in. Land softly.

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

Reaching your foot to your hand while running in place

How to properly perform a side step to the left and right?

The movement is performed by:
- the leg muscles

Additionally works:
- the abdomen, back

Starting position:

Place your feet shoulder-width apart, parallel. Keep your back straight, and your abs tight. Bend your elbows and clasp your hands in front of your chin.

Movement:
Take two side steps to the right, then to the left. Repeat at a fast pace.

Tip:
Keep your back straight, abs pulled in. Keep your knees slightly bent.

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

Side step left and right

How to properly perform a squat jump with a quarter-turn?

The movement is performed by:

- legs

Starting position:

Place your feet shoulder-width apart. Straighten your back, draw in your abs. Bend your knees to a 90-degree angle while simultaneously bending your elbows and bringing your hands together in front of your chest.

Movement:
Jump quarter-turn to the left. Land softly. Jump in place and land in a half-squat. Repeat until you return to the starting position (rotate 360 ​​degrees) after four repetitions. Repeat by rotating one way and the other.

Directions:
Place your feet shoulder-width apart. Bend your knees over your feet. Keep your back straight. Jump 90 degrees as you jump. Land softly.

Quarter turn squat jumps

How to properly perform the exercise: front-to-back and narrow-to-wide leg swings in a front support position?

Works:
- abdominal muscles, hips, and glutes

Additionally works:
- glutes, shoulder girdle, legs, and arms

Starting position:

Assume a front support position with your feet wide apart and resting on the plates. Head, torso, hips, and legs in a straight line. Elbows straight. Hands in a straight line under your shoulders.

Movement:
Bring your thighs to your chest by bending your knees, lifting your hips, and narrowing your feet. Straighten your legs back to the starting position. Your feet continue to slide on the plates. Repeat.

Tip:
Keep your torso, hips, and legs in a straight line. Abdominal muscles contracted. Feet wide apart. Hands shoulder-width apart. Pull your feet forward by bending your knees, lifting your hips, and narrowing your feet.

To You'll need paper plates to do this exercise.

Moving the legs front-back and narrow-wide in front support

Climbing on plates

How to properly perform the exercise: oblique thigh raise under the torso in a front support position?

Works:
- abdominals and hips

Additionally works:
- glutes, shoulders, legs, arms

Starting position:
Assume a front support position with your feet close together and resting on the plates. Head, torso, hips, and legs in a straight line. Elbows straight. Hands in a straight line under your shoulders.

Movement:
Bring your thighs under your chest by bending your knees, rotating your hips, and pointing your knees out to the sides. Straighten your legs back to the starting position. Your feet constantly slide on the plates. Repeat.

Tip:
Torso, hips, and legs in a straight line. Abdominal muscles pulled in. Feet close together. Hands shoulder-width apart. Rotate your hips so your knees point out to the sides.

To perform this exercise, you will need a paper weight. plates.

Diagonal pull-up of the thighs under the torso in front support

How to pull your elbows back on the kinesis machine?

The movement is performed by:
- back muscles

Additionally works:
- arms, shoulders

Starting position:

Grab the handles of the machine (the ones suspended vertically) and stand facing it. Kneel on one knee. Tighten your abs and keep your back straight. Raise your arms in front of your chest, palms facing outward. Elbows straight. Shoulder blades retracted.

Movement:
Pull your elbows back, working your back muscles forcefully. With a slightly slower movement, straighten your arms forward to the starting position. Repeat.

Directions:
Knee of your front leg over your foot. Back straight, abs tight.

You will need kinesis to perform this exercise.

Do it right