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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 kneeling pulses?

Works:

- back and gluteal muscles

Additionally works:

- back of thighs, abdomen, shoulders

Starting position:

Assume a kneeling position. Place your knees in a straight line under your hips, and place your hands under your shoulders. Keep your head in line with your torso. Pull in and tighten your abdominal muscles, drawing your shoulder blades toward your spine and down your back. Raise your left arm and right leg so that they are in line with your torso. The knee of the raised leg is slightly bent.

Movement:

Perform up-and-down pulsing movements with your raised limbs. Keep your torso still. Breathe. Then repeat with the other arm and leg.

Tips:

Knees under your hips, hands under your shoulders. Keep your abdominal muscles tight. Do not arch your lumbar spine.

Pulses in kneeling position

Pulses in kneeling position

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