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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 the knee-elbow twist while kneeling?

Works:

- back and gluteal muscles

Additionally works:

- back of thighs, abdominal muscles, shoulders

Starting position:

Assume a kneeling position. Place your knees in a straight line under your hips, and your hands under your shoulders. Keep your head in line with your torso. Pull in and tighten your abdominal muscles, drawing your shoulder blades toward your spine and down your back. Inhale, raise your left arm and right leg so that they are in line with your torso, not higher.

Movement:

Exhale, reach under your torso with your right knee to your left elbow. Return to the starting position. Repeat, and then practice with the other pair of legs. Keep your torso still.

Tips:

Hands under your shoulders, knees under your hips. Do not arch your lumbar spine. Abdomen tense. Head in extension of the torso.

Connecting the knee with the elbow in a supported kneeling position

Connecting the knee with the elbow in a supported kneeling position

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