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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.

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How to properly perform an alternating front row on forearm support?

The movement is performed by:
- back, shoulders

Additionally works:
- abs, shoulder girdle, legs

Starting position:

Assume a front row position on forearms. Your torso, hips, and legs are in a straight line. Your feet are hip-width apart. Your head is in line with your torso. Your elbows are in a straight line under your shoulders. The dumbbell is in front of your hands.

Movement:
Reach for the dumbbell with your right hand and bring your bent elbow back and up, keeping it close to your torso. Straighten your arm forward, set the dumbbell down, and rest your forearm on the floor. Repeat, alternating between your right and left hands.

Tip:
Keep your abs and glutes tight. Your feet are hip-width apart. Your torso and legs are in a straight line. Your elbow is under your shoulder. Pull Pull your elbow far back and up.

You'll need dumbbells to perform this exercise.

Alternate rowing in front support on the forearm

Alternate rowing in front support on the forearm

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