po wyzwaniu PL.mp4

Get a slim waist in 3 weeks

Frame 4861.png

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.

UNOSZENIE BIODER Z PRZENOSZENIEM RĄK ZZA GŁOWY_LOOP.mp4

UNOSZENIE BIODER Z PRZENOSZENIEM RĄK ZZA GŁOWY_COVER.jpg

How to properly perform a hip raise with hands behind your head?

The movement is performed by:
- glutes, back

Additionally works:
- thighs

Starting position:

Lie on your back. Bend your knees and place your feet, wider than hip-width apart, on the floor a short step away from your buttocks. Bring your hands and dumbbells behind your head and position them just above the floor. Your elbows are slightly bent. Pull in and tighten your abs. Keep your lower back on the floor.

Movement:
Raise your hips by squeezing your glutes and simultaneously raise the dumbbells above your stomach. Return to the starting position. Repeat.

Tip:
Hold the dumbbells just above the floor. Hips raised, abs pulled in, glutes contracted. Feet apart, elbows slightly bent.

You will need dumbbells to perform this exercise.

Lifting the hips and moving the hands behind the head

Lifting the hips and moving the hands behind the head

About

Tags