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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: leaning your torso on a barbell?

The movement is performed by:
- the abdominal muscles

Additionally worked by:
- the chest, arm, and back muscles

Starting position:

Assume a supported kneeling position. Knees in a straight line under your hips. Place your hands on the barbell in a straight line under your shoulders. Keep your back straight. Elbows slightly bent.

Movement:
With a calm motion, without removing your hands from the bar, roll the barbell forward as far as possible (just do this until your abdominal muscles are very contracted, but not too far, or you won't be able to return to the starting position!). Return the barbell to the starting position. Repeat, making sure your hips don't drop.

Tip:
Knees and feet hip-width apart. Hands shoulder-width apart. Abdominal muscles and glutes contracted. Elbows slightly bent. Lean back enough to return to the starting position.

You'll need a barbell to perform this exercise.

Leaning the torso supported by a barbell

Leaning the torso supported by a barbell

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