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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: dumbbell row and knee bend in a lunge?

The movement is performed by:
- back muscles, glutes, thighs

Additionally works:
- arms

Starting position:

Pick up a dumbbell and stand in a lunge position with your right leg – right leg in front, knee bent, left leg behind, knee straight. Lean forward with your torso straight. Hang your arms and dumbbells vertically. Palms turned outwards. Head extended, gaze downward and forward.

Movement:
Raise your elbows back twice, bringing your hands to the sides of your waist. After the second repetition, straighten your torso and bend the knee of your back leg (the knee of your other leg also bends). Return to the starting position. Repeat.

Instructions:
Knee over your foot. Back straight. Pull your shoulder blades together tightly. Abs pulled in.

You'll need dumbbells to perform this exercise.

Rowing dumbbells and bending the knees in a lunge

Rowing dumbbells and bending the knees in a lunge

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