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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 perform a back leg raise using a ball?

The movement is performed by:
- the glutes and back of the thighs

Additionally works:
- the abdominals, back, and shoulder girdle (stabilize the body)

Starting position:

Stand facing the ball and rest your hands on it. Slightly bend one leg at the knee, and lift the other leg, straight at the knee, back just above the floor.

Movement:
Lift the leg that is in the air high back so that it is parallel to the floor. Return to the starting position. Repeat and practice with the other leg.

Tips:
Tighten the abdominal muscles. The front leg is slightly bent at the knee, the other leg is straight. The working leg does not touch the ground.

You will need an exercise ball for this exercise.

Lifting the leg back based on the ball

Lifting the leg back based on the ball

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