po wyzwaniu PL.mp4

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.

UNOSZENIE RAMION W LEŻENIU PRZODEM NA PIŁCE_LOOP.mp4

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How to perform front-lying arm raises on a ball?

The movement is performed by:
- the back and shoulder muscles

Additionally works:
- the abdomen, glutes, legs

Starting position:

Lie on your stomach on the ball, with your legs spread wide apart. Your head, torso, and legs form a straight line. Your arms are straight and extended straight out, just above the floor.

Movement:
Raise your arms until they are in line with your torso. Lower them to the starting position. Repeat.

Tips:
Lift your torso so that it forms a line with your thighs. Do not arch your lower back too much. Pause for a moment.

You will need an exercise ball for this exercise.

Raising your arms while lying on your front on the ball

Raising your arms while lying on your front on the ball

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