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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 properly perform the exercise: barbell press from behind the chest?

The movement is performed by:
- the deltoids and upper back

Additionally, it works:
- the upper part of the pectoralis major, the trapezius, the back of the shoulders, and the abdominal and back muscles (stabilize the physique)

Starting position:

Grab the barbell with an overhand grip, placing your hands wider than shoulder-width apart. Place the bar above your upper chest. Keep your elbows bent. Stand with your feet shoulder-width apart. Point your toes slightly outward. Keep your abs tight and your back straight. Knees straight, but not locked (minimally bent).

Movement:
Straighten your elbows to raise the barbell above your head. Slowly return to the starting position. Try to keep your torso still. Do not arch your lumbar spine. Repeat.

Tip:
Feet shoulder-width apart Shoulders. Hands with an overhand grip and positioned wider than shoulder-width apart. Back straight, abs tight. Knees slightly bent.

You'll need a barbell to perform this exercise.

Pressing the barbell in front of the chest

Pressing the barbell in front of the chest

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