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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.

ZARZUT KETTLA I PÓŁPRZYSIAD_LOOP.mp4

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How to perform a kettlebell clean and half squat?

The movement is performed by:
- the muscles of the glutes, thighs, back, shoulders, and arms.

Starting position:
Place the kettlebell on the floor. Stand with your feet wider than shoulder-width apart, so that the kettlebell is equidistant from each foot and slightly in front of them. Tighten your abs and straighten your back. Lower your left arm and slightly away from your body. Bend your knees and, leaning your torso forward, grab the kettlebell with your right hand.

Movement:
Dynamically straighten your knees and, bending your right elbow, swing the kettlebell over the outside of your forearm. Bend your knees into a half squat – knees over your feet. Straighten your knees, then lower the kettlebell in front of your body. Bend your knees and lean your torso forward to lower the kettlebell to the floor. Repeat, then perform the second movement. Hand.

Instructions:
Feet wider than shoulder-width apart. Bend your knees over your feet. Keep your back straight and abs tight.

You'll need a kettlebell to perform this exercise.

Kettlebell lunge and half squat

Kettlebell lunge and half squat

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