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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 your hands behind your head and knees raised to your elbows?

The movement is performed by:

- thighs, glutes, abdominal muscles, and hip flexors

Additionally worked by:

- back, abdominal muscles, outer thighs (stabilize the body)

Starting position:

Spread your feet shoulder-width apart. Place your hands lightly on the back of your head. Turn the toes of your shoes slightly outward. Pull your abs in and straighten your back.

Movement:

Bend your hips and knees, lowering your hips to knee height. Perform two pulsating movements on your legs, up and down. Straighten your legs. Raise your left knee to the side and reach it with your left elbow, bending your upper body toward the raised leg. Return to the starting position. Repeat by lifting one knee, then the other, and reaching for them with one elbow, then the other.

Tips:

Knees and feet pointing outside. Feet shoulder-width apart. Back straight, stomach pulled in.

Squat with your hands behind your head and raise your knees to your elbows

Squat with your hands behind your head and raise your knees to your elbows

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