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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 double knee curl with arm work?

The movement is performed by:
- the glutes, thighs, and upper back muscles

Additionally, it works:
- the muscles of the inner thighs, arms, and shoulders

Starting position:

Stand with your feet wide apart. Point your toes outward. Keep your back straight and your abs tight. Raise your arms and dumbbells above your head, elbows slightly bent, and palms facing forward.

Movement:
Bend your knees to a 90-degree angle and, bending your elbows, lower the dumbbells to shoulder height. Straighten your legs (not completely!) and raise your arms above your head, and rotate 90 degrees to the left. Bend your knees again (with your front leg above your foot!) and bend your elbows to lower the dumbbells to shoulder height. Straighten your legs (not completely!) and raise your arms above your head, and rotate 90 degrees to the right – this will return you to the starting position. Repeat. rotating one side, then the other.

Tip:
Feet wider than shoulders. Hold the dumbbells with an overhand grip. Knees over your feet. Back straight, abs pulled in. In a lunge: knee of your front leg over your foot.

You'll need dumbbells to perform this exercise.

Double knee bends with arm work

Double knee bends with arm work

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