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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 a lying dumbbell leg raise with a back press?

The movement is performed by:
- the chest muscles and hip flexors

Additionally works:
- the abdominal muscles (very strong stabilization work)

Starting position:

Take dumbbells and lie on your back. Bend your elbows to a right angle and place your arms on the floor perpendicular to your torso, and your forearms perpendicular to the floor. Elbows just above the floor. Palms turned forward, fingers pointing forward. Legs just above the floor, knees slightly bent, lower back pressed to the floor. Abdominal muscles pulled in.

Movement:
Lift the dumbbells up and bring them closer together, elbows slightly bent. Simultaneously, raise your legs vertically. Return to the starting position. Repeat.

Tip:
Keep your entire back flat on the floor. Head just above the floor. Bend your elbows to an angle. straight and almost straighten them. Keep your legs together.

You'll need dumbbells to perform this exercise.

Leg raises with dumbbell press while lying on your back

Leg raises with dumbbell press while lying on your back

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