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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 a squat with a ball to the knee?

The movement is performed by:
- the glutes and thighs

Additionally, it works:
- the muscles of the inner thighs, back, arms, and shoulders

Starting position:
Place your feet shoulder-width apart, feet parallel. Keep your back straight, and your abs tight. Raise your arms and the ball forward, elbows slightly bent.

Movement:
Bend your knees to a right angle. Keep your back straight, and your abs pulled in. Squeezing your glutes, return to the starting position and lift your bent right knee forward, lowering the ball toward it. Return to the starting position and repeat, alternating knee lifts – one at a time.

Directions:
Feet shoulder-width apart. Keep your abs tight. Standing: knees slightly bent. Bend your knees to a right angle. Raise your knee to hip height.

You will need a medicine ball to perform this exercise.

Medicine ball squat and knee

Medicine ball squat and knee

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