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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 the 'pretzel' exercise?

You stretch:

- paraspinal muscles and glutes

Position:

Sit on a mat with your legs straight. Bend your right knee and place your right foot on the mat, just outside your left knee. Rest your left elbow on your right knee and place your hand on your thigh. Place your right hand on the mat, behind your left buttock, with your elbow straight and your fingers pointing backward. Straighten your back and try to deepen the torso twist by gently pressing your left hand on your right leg. Lengthen your spine and look back as you do this. Breathe. Hold the position for 20-40 seconds and repeat on the opposite side. Do a few repetitions on each side.

Directions:

Hand in a straight line behind your buttock. Back straight, abs pulled in.

Pretzel

Pretzel

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