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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 exercise: barbell lunge?

The movement is performed by:
- the glutes and thighs

Additionally worked by:
- the abdominal and back muscles (stabilize the posture)

Starting position:

Grab the barbell with an overhand grip, placing your hands wider than shoulder-width apart. Rest the bar on your upper back. Spread your feet hip-width apart, then step your right leg back and place the front of your right foot on the floor. Abdominals contracted, back straight.

Movement:

With a gentle movement, bend your knees until the knee of your back leg is just above the floor (or lightly touching it). Keep your back straight and do not lean your torso forward. Make sure the knee of your front leg is above your foot – do not tilt it inward! Return to the starting position. Repeat, and then practice with the opposite leg position.

Tip:
Legs in Lunge. Back straight. Abdominal contraction. Hands placed on the bar wider than shoulder-width apart. Do not tilt the knee of your front leg inward.

You will need a barbell to perform this exercise.

Knee bending with a barbell in a lunge

Knee bending with a barbell in a lunge

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