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.

PRZESUWANIE TALERZYKÓW RĘKAMI W PRZÓD I W BOK W PODPORZE PRZODEM_LOOP.mp4

PRZESUWANIE TALERZYKÓW RĘKAMI W PRZÓD I W BOK W PODPORZE PRZODEM_COVER.jpg

How to properly perform the exercise: Pushing plates forward and sideways in a front support position?

Works:
- abdominal muscles

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

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

Movement:
With your right hand, extend the plate far forward and bring it back under your shoulder. Then extend it to the side and bring it back behind your shoulder. Repeat, alternating between right and left hands.

Tip:
Torso, hips, and legs in a straight line. Abdominal muscles contracted. Hands in a straight line under your shoulders. Extend the plate far forward. Feet wider than shoulders. Extend the plate far to the side.

You will need paper plates for this exercise.

Moving the plates with your hands forward and sideways in front support

Moving the plates with your hands forward and sideways in front support

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