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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.

POMPKA I PROSTOWANIE RĄK W PRZÓD LEŻĄC PRZODEM_LOOP.mp4

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How to properly perform a push-up and a front extension?

The movement is performed by:
- the chest and arm muscles (triceps), as well as the back and shoulders.

Additionally, it works:
- the abdomen, glutes, and legs (stabilize the posture).

Starting position:
Lie on your stomach with your feet hip-width apart. Pull in and tighten your abs. Extend your arms and dumbbells forward. Place your toes on the floor.

Movement:
Bend your elbows and place the dumbbells on the floor under your shoulders. Firmly brace your entire body and straighten your elbows, moving into a front support position. Keep your head, torso, hips, and legs in a straight line. Bending your elbows, lower your body off the floor and extend your arms forward, returning to the starting position. Repeat.

Tip:
Feet hip-width apart. Place the dumbbells on the floor under your shoulders. Abdominal and glutes contracted.

To perform this exercise, you will need: dumbbells.

Push-up and straightening your arms forward while lying on your front

Push-up and straightening your arms forward while lying on your front

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