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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 leg-to-leg rowing transitions?

The movement is performed by:
- the back, thigh, and gluteal muscles

Additionally worked by:
- the arms

Starting position:

Pick up a kettlebell and stand with your feet wide apart, feet parallel. Bend your left knee to a 90-degree angle, and keep your right knee straight. Lean your straight torso forward. Keep your head aligned with your torso, gaze downward and forward. Keep your back straight, abs tight. Lower your right arm vertically down, and bend your left elbow, lifting the kettlebell to your waist. In this position, your upper torso should be slightly rotated to the left.

Movement:
Shift your body weight onto your right leg by bending it at the knee and straightening your left knee. Simultaneously, change the position of your arms and torso to the opposite position – your left arm is down, your right arm is bent at the elbow, and your upper torso is slightly rotated to the right. Return to the starting position and repeat smoothly.

Tip:
Keep your back straight and your abs tight. The bent knee doesn't extend beyond the toes. The shoulder blades are retracted.

You'll need kettlebells to perform this exercise.

Leg-to-leg transitions with rowing

Leg-to-leg transitions with rowing

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