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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 a hip thrust while supporting your head on a ball?

The movement is performed by:
- the glutes and hamstrings

Additionally works:
- the abdomen, back (stabilizes the body)

Starting position:

Place your neck comfortably on the ball. Knees bent, feet wide and stable. Hips just above the floor. Hands on hips.

Movement:
By squeezing your glutes, lift your hips and bring your torso parallel to the floor. Return to the starting position. Repeat.

Directions:
Lift your hips, squeezing your glutes tightly.

You will need an exercise ball for this exercise.

Pushing your hips while supporting your head on the ball

Pushing your hips while supporting your head on the ball

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