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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 the exercise: Standing Elbow Curl in a Gate?

The movement is performed by:
- biceps

Starting position:

Stand between two overhead pulleys (called a gate), facing each other. Grasp the individual handles with an underhand grip and stand exactly in the middle of the gate. Spread your feet shoulder-width apart. Extend your arms out to the sides, placing your elbows, slightly bent, at shoulder height. Straighten your back and pull your abs in.

Movement:
Keeping your elbows in the same place, bend them, bringing your hands and handles closer to your shoulders. Slowly return your hands to the starting position. Repeat.

Tip:
Keep your back straight, abs pulled in. Feet shoulder-width apart. Elbows at shoulder height. Hands in an underhand grip.

You will need a pulley to perform this exercise.

Bend your elbows in a gate while standing

Bend your elbows in a gate while standing

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