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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.

PRZESUWANIE NÓG PRZÓD-TYŁ I WĄSKO-SZEROKO W PODPORZE PRZODEM_LOOP.mp4

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How to properly perform the exercise: front-to-back and narrow-to-wide leg swings in a front support position?

Works:
- abdominal muscles, hips, and glutes

Additionally works:
- glutes, shoulder girdle, legs, and arms

Starting position:

Assume a front support position with your feet wide apart and resting on the plates. Head, torso, hips, and legs in a straight line. Elbows straight. Hands in a straight line under your shoulders.

Movement:
Bring your thighs to your chest by bending your knees, lifting your hips, and narrowing your feet. Straighten your legs back to the starting position. Your feet continue to slide on the plates. Repeat.

Tip:
Keep your torso, hips, and legs in a straight line. Abdominal muscles contracted. Feet wide apart. Hands shoulder-width apart. Pull your feet forward by bending your knees, lifting your hips, and narrowing your feet.

To You'll need paper plates to do this exercise.

Moving the legs front-back and narrow-wide in front support

Moving the legs front-back and narrow-wide in front support

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