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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 the exercise: hip raises with a barbell on a bench?

The movement is performed by:
- the glutes

Additionally worked by:
- the thighs

Starting position:

Grab the barbell with an overhand grip. Rest your head and upper back on a crosswise bench, with your feet on the floor. Your thighs and torso are positioned almost in a straight line. The barbell is bent at the hips. Your knees are bent at a right angle, and your feet are hip-width apart.

Movement:
With a slow movement, lower your hips. With a slightly faster movement, raise your hips to the starting position. Repeat.

Tip:
Place your head and upper back on the bench. Place your feet hip-width apart. Hands in an overhand grip. Hold the barbell bar at the hips.

To perform this exercise, you will need a barbell and a bench.

Raising hips with a barbell on a bench

Raising hips with a barbell on a bench

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