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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 the sit-to-knee and shoulder blade pull exercise?

The movement is performed by:
- thighs, glutes, back, and shoulders

Also worked by:
- abdominals, arms

Starting position:

Kneel with your knees approximately hip-width apart. Raise your hands and dumbbells in front of you to chin height. Keep your back straight, abs pulled in, and glutes contracted.

Movement:
Lower your buttocks onto your heels and bend your elbows back, firmly pulling your shoulder blades together – your elbows and hands with the dumbbells at shoulder height. Return to the starting position. Repeat.

Tip:
Knees shoulder-width apart. Feet hip-width apart. Abdomen pulled in. Pull your elbows back, pulling your shoulder blades together firmly.

You will need dumbbells for this exercise.

From a sitting position to a kneeling position and pulling the shoulder blades together

From a sitting position to a kneeling position and pulling the shoulder blades together

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