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.

WZNOSY KOLANA STOJĄC I PULS W TYŁ_LOOP.mp4

WZNOSY KOLANA STOJĄC I PULS W TYŁ_COVER.jpg

How to properly perform standing knee raises and reverse pulses?

The movement is performed by:
- the thighs and glutes

Additionally works:
- the abdomen, back (stabilizes the posture)

Starting position:

Stand with your feet hip-width apart. Place the loop of the band above your knees – in this position, the band should be slightly taut. Tighten your abs and straighten your back. Stand on your left leg, knee slightly bent. Lift your right foot off the floor. Keep your back straight, abs tight, and your torso slightly leaning forward.

Movement:
Bend your right knee, lifting it forward. Then lower, straighten, and take your right leg back, squeezing your right glute firmly. Return to the starting position. Repeat, keeping your torso still, and then repeat with the other leg.

Tip:
Keep your back straight, abs tight, and your torso slightly leaning forward. Forward. Knee of supporting leg slightly bent.

You'll need an exercise band to perform this exercise.

Knee raises while standing and pulse backwards

Knee raises while standing and pulse backwards

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