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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: elbow extensions with a narrow bar on a cable pulley?

The movement is performed by:
- the backs of the arms (triceps)

Starting position:

Stand facing a high pulley. Grasp the short bar attached to the cable pulley with both hands using an overhand grip. Spread your feet hip-width apart, bend your knees slightly, and lean your straight torso slightly forward. Lower your arms and the cable in front of your body, keeping your elbows straight. Retract your shoulder blades and pull your abs in.

Movement:
Keeping your torso still, slowly bend your elbows. Straighten your elbows to the starting position. Repeat, making sure to keep your elbows in the same place the entire time.

Tip:
Keep your back straight, abs pulled in. Feet hip-width apart. Knees slightly bent. Keep your elbows in the same place the entire time (neither forward nor backward).

Elbow extension with a narrow pulley bar

Elbow extension with a narrow pulley bar

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