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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.

COFANIE ŁOKCI NA PIŁCE PRZY MASZYNIE KINESIS_LOOP.mp4

COFANIE ŁOKCI NA PIŁCE PRZY MASZYNIE KINESIS_COVER.jpg

How to properly retract your elbows on a kinesis ball?

The movement is performed by:
- back muscles

Additionally works:
- arms, shoulders

Starting position:

Grab the handles of the machine (the ones suspended vertically) and sit facing the ball. Tighten your abs and straighten your back. Place your feet shoulder-width apart. Place your hands shoulder-width apart and raise them in front of your chest. Turn your palms outward with your backs. Elbows straight. Shoulder blades retracted.

Movement:
Pull your elbows back, working your back muscles forcefully. With a slightly slower movement, straighten your arms forward to the starting position. Repeat.

Directions:
Feet shoulder-width apart. Back straight, abs pulled in.

You will need a kinesis ball and an exercise ball for this exercise.

Retracting elbows on the ball using a kinesis machine

Retracting elbows on the ball using a kinesis machine

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