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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 one-handed hip flexion and extension on a ball?

The movement is performed by:
- the glutes and thighs

Additionally works:
- the abdomen, arms, and shoulder girdle

Starting position:

Assume a front flexion position with your right hand on the ball. Keep your legs hip-width apart. Head, torso, hips, and thighs in a straight line. Hands shoulder-width apart. Abdominal muscles contracted.

Movement:
Lift your left foot off the floor and pull your bent left knee toward your right elbow. Straighten your leg back off the floor and raise it even higher, but just enough to avoid arching your lumbar spine. Repeat, then repeat with the other leg, resting your other hand on the ball. Exercise smoothly.

Tip:
Hands in a straight line under your shoulders. Feet shoulder-width apart. Head extended. torso. Abdominal contraction and contraction. Reach your knee toward the ball.

You'll need a medicine ball to perform this exercise.

Flexion and extension of the hip in support with one hand on the ball

Flexion and extension of the hip in support with one hand on the ball

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