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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 pull your elbows back on the kinesis machine?

The movement is performed by:
- back muscles

Additionally works:
- arms, shoulders

Starting position:

Grab the handles of the machine (the ones suspended vertically) and stand facing it. Kneel on one knee. Tighten your abs and keep your back straight. Raise your arms in front of your chest, palms facing outward. Elbows straight. Shoulder blades retracted.

Movement:
Pull your elbows back, working your back muscles forcefully. With a slightly slower movement, straighten your arms forward to the starting position. Repeat.

Directions:
Knee of your front leg over your foot. Back straight, abs tight.

You will need kinesis to perform this exercise.

Elbow retraction with a kinesis machine

Elbow retraction with a kinesis machine

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