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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 squat with elbow bending and body rotation?

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

Additionally, it works:
- the inner thighs and calves, back, and abs

Starting position:
Place your feet wider than shoulder-width apart, with the toes of your shoes pointing outward. Keep your back straight and your abs tight. Bend your elbows, raising the dumbbells in front of your shoulders.

Movement:
Squat by pushing your hips back. Keep your back straight, knees over your feet. Straighten your elbows and bend them again. Return to a standing position and rotate your entire body to the left. Keep your left foot still, and pivot your right foot on your toes. Return to the starting position. Repeat, then rotate in the opposite direction.

Directions:
Place your feet wider than shoulder-width apart. Hold the dumbbells with an underhand grip. Bend your knees over your feet. Keep your back straight and abs engaged. pulled in.

You'll need dumbbells to perform this exercise.

Squat, elbow flexion and body rotation

Squat, elbow flexion and body rotation

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