po wyzwaniu PL.mp4

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 medicine ball lunge?

The movement is performed by:
- thighs and glutes

Additionally, it works:
- calves, back, and abs (stabilizes the body)

Starting position:

Take the ball and stand up straight. Take a large step forward with your left leg. Straighten your back, suck in your abs. Bend your elbows, placing the ball just in front of your chest.

Movement:
Bend your knees – left knee over your foot, torso vertical. Straighten your knees (not completely!). Repeat, and then extend your right leg forward.

Tip:
Feet wider than hip-width apart. The ball is at chest height. Do not tilt the knee of your front leg inward. Keep your back straight and your abs pulled in.

You will need a medicine ball for this exercise.

Knee bending in a lunge with a medicine ball

Knee bending in a lunge with a medicine ball

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