po wyzwaniu PL.mp4

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.

UNOSZENIE NOGI BOKIEM DO WEWNĄTRZ NA PIŁCE_LOOP.mp4

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How to perform a side-in leg raise on a ball?

The movement is performed by:
- the thigh muscles (inner thigh)

Additionally, it works:
- the abdomen, back (stabilizes the body)

Starting position:

Lie on your side. Straighten the arm closest to the floor and rest your head on it. Place your other hand on your hip. Place your upper leg on the ball with the inside. Raise your lower leg straight a few centimeters off the floor, keeping it clear of the ball.

Movement:
Lift your lower leg as high as you can, then return to the starting position. Repeat and practice with the other leg.

Directions:
Keep your foot turned. Your leg is not touching the ground.

You will need an exercise ball for this exercise.

Lifting the leg sideways inwards on the ball

Lifting the leg sideways inwards on the ball

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