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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 while kneeling on your forearms?

Works:

- glutes and back of the thighs

Additionally works:

- core and shoulder girdle muscles (stabilize the torso)

Starting position:

Assume a kneeling position while supporting yourself on your forearms – elbows under your shoulders, knees under your hips, abdominal muscles braced, back straight. Knees and feet hip-width apart. Move your knees slightly further away from your elbows. Raise your left knee just above the floor and arch your foot. Tighten your abs.

Movement:

Keeping your torso still, raise your left leg back, straightening your knee slightly. Lower your leg to the starting position. Repeat, and then repeat with the other leg.

Tips:

Do not arch your back in the lumbar region. Abdominal muscles braced. Elbows under shoulders.

Lifting the leg back in a kneeling position supported on the forearms

Lifting the leg back in a kneeling position supported on the forearms

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