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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 properly perform a forward squat and lunge raise?

The movement is performed by:
- the glutes, thighs, and shoulders

Additionally, it works:
- the arms, back, and abdominal muscles

Starting position:

Stand with your feet hip-width apart. Point your toes forward. Keep your back straight and your abs tight. Place your arms and dumbbells at your sides, palms facing forward. Step your right leg back and bend your knees (the knee of your front leg over your foot).

Movement:
Move your right leg forward and to the side – stand with your feet shoulder-width apart, pointing your toes slightly outward. Immediately bend your knees (over your feet!) into a half-squat and place your hands between your legs. Maintaining the half-squat position, raise your arms forward to nose height. Lower your arms between your legs and return to the starting position. Repeat, then repeat the exercise starting with stepping back with your left leg. Legs.

Tip:

Feet wider than shoulders. Hold the dumbbells with an overhand grip. Keep your back straight and your abs pulled in. In a lunge position, place the knee of your front leg over your foot.

You'll need dumbbells to perform this exercise.

Raise your arms forward in a squat and step

Raise your arms forward in a squat and step

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