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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 a lunge and a forward knee with arm work?

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

Additionally, it works:
- the arms, back, and abdominal muscles

Starting position:

Stand with your feet hip-width apart. Point your toes forward. Keep your back straight and your abs tight. Lower your arms and dumbbells to your sides, palms facing outward. Step your right leg back and bend your knees (knee of your front leg over your foot).

Movement:
Come to a standing position on your left leg and raise your bent right knee forward while simultaneously raising your arms forward to nose height. Still standing on your left leg, bend your elbows, taking them far back (pulling your shoulder blades together). Straighten your arms forward, stepping your right leg back and bending your knees. Lower your arms to your sides. Repeat, then repeat the exercise starting from Step back your left leg.

Tip:
Hold the dumbbell with an overhand grip. Bend your knee over your foot. Raise your knee to hip height. Keep the knee of the leg you're standing on slightly bent.

You'll need a dumbbell to perform this exercise.

Bend and knee forward with arm work

Bend and knee forward with arm work

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