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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Instructional video - thanks to it, you will learn how to perform this exercise correctly.

The movement is performed by:
- hip flexors, glutes, thighs

Additionally works:
- abs (very hard!), arms, shoulder girdle

Starting position:
Assume a front support position. Legs shoulder-width apart. Head, torso, hips, and thighs in a straight line. Hands shoulder-width apart. Abdominal muscles contracted.

Movement:
Lift your left foot off the floor, bring your bent left knee under your body, and touch it with your right hand. Return to the starting position. Lift your right foot off the floor, bring your bent right knee under your body, and touch it with your left hand. Return to the starting position. Again, pull your left leg under your body, this time touching your left foot with your right hand. Return to the starting position and finally, pull your right leg under your body, touching it with your left hand. Right foot. Return to the starting position, bend your elbows, and then straighten them in a push-up. Repeat.

Tip:
Hands in a straight line under your shoulders. Feet shoulder-width apart. Head in line with your torso. Abdominal muscles pulled in and tightened.

Knee, knee, foot, foot and push-up

Knee, knee, foot, foot and push-up

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