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.

DESKA Z UNOSZENIEM RAMION_LOOP.mp4

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How to do a plank with arm raises?

The movement is performed by:
- the shoulders and back muscles

Additionally worked by:
- the abdominal muscles (works very hard), legs (stabilize the body)

Starting position:
Assume a front support position on your forearms on a ball. Feet shoulder-width apart. Gently draw in and tighten your abdominal muscles. Your arms should be at a 90-degree angle to your torso.

Movement:
Raise and straighten your arm so that it is positioned in line with your torso. Then perform the exercise with the other arm. Repeat.

Tips:
Tighten your abdominal muscles, legs, glutes, and arms. Keep your arm raised in line with your torso. Don't move. Don't tilt your head. Support your hips to prevent them from sagging.

Plank with arm raises

Plank with arm raises

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