Ekstra Figura by Ewa Chodakowska is a set of exercises, the effects of which include the reduction of cellulite and modeling the entire figure, especially the thighs, buttocks and abdomen. Read what are the rules of Ewa Chodakowska's Ekstra Figura training and what effects you will get thanks to the exercises.

Ekstra Figurais a training thatEwa Chodakowskacalls "cellulite killer". Indeed, most of the exercises proposed inExtra Figureparticularly involve the buttocks and thighs. The training can be performed both in certified clubs and at home -Ekstra Figuraexercises do not require the use of any equipment. All you will need is a sports outfit and a mat.Ewa Chodakowskaemphasizes, however, that in order forEkstra Figurato bringeffects , exercises must be accompanied by a he althy and balanced diet - no fasting.

Ekstra Figura by Ewa Chodakowska: how to practice?

The entire Ekstra Figura program lasts 45 minutes, including warming up and stretching after training. Ewa Chodakowska has prepared 5 series of exercises - in each of them we perform two exercises, which we repeat 3 times, 30 seconds each. The technique and duration of the activity are therefore more important than the number of repetitions. After each series, we have a 1-minute break. As the trainer assures, the effects will be visible after a month of training. Ekstra Figura was just conceived as a 4-week training plan, although nothing prevents you from exercising longer.

To be effective, Ekstra Figura training should be performed at least 3 times a week.

In 5 series of Ewa Chodakowska's training there are modeling exercises:

  • buttocks,
  • belly,
  • legs,

and to a lesser extent:

  • arms,
  • back,
  • strengthening the back.
Worth knowing

Extra Figure: effects

As Ewa Chodakowska assures in the introduction to training, Ekstra Figura allows you to achieve four main effects: improve endurance, gain strength, burn fat and, of course, get rid of cellulite. Extra Figura does not burden the joints, so it is recommended not only to people who want to reduce the orange peel and shape their buttocks, but alsorunners as stabilizing exercises.

People who trained Ekstra Figura point out that after a month their buttocks became firmer and more lifted, the muscles of legs and arms strengthened (but they do not resemble a male figure in any way), and their thighs became much slimmer, as you can see after the centimeters lost in the circumference. People who train with Ewa for a month lose about 3 kg.

Ekstra Figura Training is recommended especially for beginners and is rated as less demanding than Scalpel, Turbo Burning or Bikini.

Ekstra Figura Ewa Chodakowska step by step

1. Extra Figure: warm-up

The warm-up takes about 5 minutes, and the exercises that make it up are among the lightest among all warm-ups proposed by Ewa Chodakowska. The activities that the trainer shows include: walking, arm swings, torso twists, right and left leg swings to the side, mini squats, hip rotation.

2. Ekstra Figura: the first series of exercises

The first series of exercises involves primarily the legs and abdomen. The three exercises proposed by Ewa Chodakowska are lunges of the legs backwards with a slight jump up and bicycle-type crunches.

3. Ekstra Figura: second series of exercises

The second series of exercises consists of diagonal leg lunges, which are to lift and firm the buttocks, and a plank (boards) with alternating leg elevation, which strengthens the legs, buttocks, and engages the muscles of the spine and arms.

4. Extra Figure: third series of exercises

This is the part of Ekstra Figura that people practicing with Ewa Chodakowska describe as the most difficult. First, we make jumps on one leg, which allows us to train balance, concentration, strengthen the leg muscles and shape the buttocks, the second exercise is traditional male push-ups.

Ekstra Figura is a training for beginners and intermediate people.

5. Ekstra Figura: fourth series of exercises

The fourth and penultimate series of Ekstra Figura by Ewa Chodakowska includes a "moving swallow" - an exercise that primarily engages the deep muscles. In addition, it consists of exercises in which we lie down on the stomach on a mat, lift, join and tense straightened legs, as well as tighten the buttocks, tense the abdomen, stretch the arms and tighten the shoulder blades.

6. Extra Figure: fifth series of exercises

The last series of exercises proposed by Ewa Chodakowska consists of exercises for deep abdominal muscles and the spine. The first is to kneel on the mat, lean onher straight arms and pulling the bent right leg and the bent left arm towards you (elbow to the knee). We also do the same exercise with the other leg and arm. The next exercise involves moving from a lying position on the mat to a sitting position by lifting your torso, bending your knees and placing your hands around them. Then we go back to the starting position and repeat.

7. Extra Figure: stretching

Cool down is the part of the training that is as necessary as the warm-up and that we often forget. In this program by Ewa Chodakowska, stretching takes about 3 minutes.

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