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.

POCIĄGANIE PIŁKI W KIERUNKU POŚLADKÓW_LOOP.mp4

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How to perform ball pull-ups towards the buttocks?

The movement is performed by:
- muscles of the buttocks and back of the thighs

Additionally, they work:
- calves, back

Starting position: 
Lie on your back and then rest your heels on the ball. Lift your hips so that your legs and torso are in a straight line. Rest your arms on the ground.

Movement flow: 
Bend your knees and roll the ball towards your buttocks while pushing your hips upwards. Return to the starting position. Repeat.

Tips:
Lift your hips so that your legs and torso are in a straight line. Shoulders on the ground. Push your hips up hard.

To perform this exercise you will need an exercise ball.

Pulling the ball towards the buttocks

Pulling the ball towards the buttocks

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