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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: wide-grip barbell elbow curl?

The movement is performed by:
- biceps (mainly their long heads)

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

Starting position:

Grab the barbell with an underhand grip, spreading your hands wide apart. Place 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, elbows slightly bent.

Movement:
Bend your elbows to lift the barbell. Lower the barbell to the starting position with a slower motion. Repeat. Make sure your elbows don't slide forward.

Tip:
Feet shoulder-width apart. Hands underhand and spread apart. Abdominal muscles contracted, back straight. Knees slightly bent.

You'll need a barbell to perform this exercise.

Bending the elbows with a barbell in a wide grip

Bending the elbows with a barbell in a wide grip

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