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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 do a kneeling plank with a ball ride?

Works:
- abdominal muscles

Additionally works:
- shoulders, back, glutes (stabilizes the body)

Starting position:

Kneel in front of the ball and place your hands, clasped as if in prayer, on the ball. Pull in and tighten your abs.

Movement:

Lean forward, rolling the ball forward. Your entire forearms should rest on the ball. Maintain pelvic alignment and abdominal contraction. Then return to the starting position. Repeat.

Tips:
Tighten your abdominal muscles. Don't let your hips drop too low. Don't arch your lumbar spine.

You'll need an exercise ball for this exercise.

Plank on your knees with departure

Plank on your knees with departure

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