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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 sit-to-knee exercise with a medicine ball?

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

Also works:
- back and abs

Starting position:

Kneel with your knees approximately hip-width apart and your feet narrowed. Lower your buttocks onto your heels. Bend your elbows and place the ball just in front of your chest. Keep your back straight and your abs pulled in.

Movement:
Raise your hips to a kneeling position and raise the ball above your head. Keeping your torso and arms still, bend your elbows and lower the ball behind your head. Straighten your elbows and return to the starting position. Repeat.

Tip:
Knees hip-width apart, feet close together. Abdominals and glutes contracted, back straight. Lower the ball behind your head.

You will need a medicine ball to perform this exercise.

From sitting to kneeling with arm work with a medicine ball

From sitting to kneeling with arm work with a medicine ball

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