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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 barbell elbow curl?

The movement is performed by:
- the muscles of the front of the arms (brachialis)

Additionally, it works:
- the abdominal and back muscles (stabilize the posture)

Starting position:

Grab the barbell with an overhand grip and stand with your feet shoulder-width apart. Abdominal muscles contracted, back straight. Knees straight, but not locked (slightly bent). Arms with the barbell resting in front of your body. Hands placed on the bar at shoulder-width.

Movement:
Bend your elbows, lifting the barbell and bringing your hands to your shoulders. With a slower movement, straighten your elbows. Repeat.

Tip:
Feet shoulder-width apart. Hands with an overhand grip and shoulder-width apart. Back straight, abdominal muscles contracted. Knees slightly bent. Your torso remains stationary. Do not fully extend your legs. elbows.

You'll need a barbell to perform this exercise.

Bending the elbows with a barbell in a standing grip

Bending the elbows with a barbell in a standing grip

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