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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 perform backward circles with dumbbells?

The movement is performed by:

- back muscles

Additionally works:

- glutes, back of thighs, arms, and shoulders

Starting position:

Grab dumbbells and stand with your feet hip-width apart. Bend your knees slightly and lean your straight torso forward, placing it at about a 45-degree angle to the floor. Hang your arms and dumbbells vertically down. Pull in and tighten your abs. Straighten your back.

Movement:

Keeping your torso stationary, alternately move your arms backward in large circles – as you raise your arm forward, extend your shoulder, and as you pull your bent arm back, also retract your shoulder.

Tips

Knees slightly bent, back straight. Feet hip-width apart. Abdomen pulled in.

Backward circles with dumbbells

Backward circles with dumbbells

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