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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 perform a squat with a dumbbell press?

The movement is performed by:

- the thighs, glutes, shoulders, and upper back

Additionally works:

- the abdominal muscles, the outer thighs (stabilize the physique), and the arms

Starting position:

Grab dumbbells and stand with your feet shoulder-width apart. Bend your elbows and place your hands with the dumbbells above your shoulders, elbows wide. Your palms are turned forward, your fingers pointing forward. Abdominals are tight, and your back is straight.

Movement:

Bend your hips and knees, lowering your hips to knee height. Return to the starting position and raise the dumbbells overhead, straightening your elbows. Lower your arms to the starting position. Repeat.

Tips

Keep your back straight and your abs tight. As you straighten your legs, squeeze your glutes.

Squat with dumbbell press

Squat with dumbbell press

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