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.

PRZEKŁADANIE PIŁKI Z RĄK DO NÓG_LOOP.mp4

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How to perform the ball transfer from hands to legs?

The movement is performed by:
- hip and abdominal muscles

Additionally worked by:
- thighs, arms, shoulders

Starting position:

Lie on your back and place the ball between your feet. Place your legs and the ball at an angle of approximately 45 degrees to the floor, and bring your hands behind your head. Bend your knees just enough so that your lumbar spine is in contact with the floor. Keep pressing it into the floor.

Movement:
Raise your legs and the ball without changing the angle of your knees. Reach for the ball with your hands, lifting your shoulder blades off the floor. Return to the starting position, holding the ball in your hands. Return the movement by moving the ball between your feet. Repeat.

Instructions:
Keep your lumbar spine pressed against the floor. Lift your torso, lifting your shoulder blades off the floor. Keep your knees bent. Reduce the angle of your knees if your lumbar spine is lifting off the floor. floor.

You'll need an exercise ball to perform this exercise.

Passing the ball from hand to foot

Passing the ball from hand to foot

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