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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 perform a plié squat with a toe raise?

The movement involves:
- calves, glutes, thighs (including the inner thighs)

Additionally works:
- abdominals (stabilizes the posture), arms

Starting position:

Stand with your feet fairly wide apart and point the toes of your shoes outward. Lower your arms to your sides. Tighten your abs and straighten your back. Bend your knees (over your feet!), coming down into a half-squat. Bend your elbows and bring your hands together at chest level.

Movement:
Straighten your knees by rising onto your toes, squeezing your glutes firmly, and lower your hands to your sides. Return to the starting position. Repeat.

Directions:
Feet wider than hip-width apart. Toes of your shoes point outward. Knees do not extend beyond your toes.

Plié squat with toe raise and jump

Plié squat with toe raise and jump

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