po wyzwaniu PL.mp4

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.

ŚCISKANIE PIŁKI KOLANAMI_LOOP.mp4

ŚCISKANIE-PIŁKI-KOLANAMI_COVER.webp

How to perform a knee squeeze?

The movement is performed by:
- thigh muscles (inner thighs)

Additionally works:
- abdominal muscles

Starting position:

Lie on your back, knees bent, feet on the floor. The ball is placed between your knees. Fingers are placed at the sides of your head, elbows wide. Head, arms, and shoulder blades are raised.

Movement:
Squeeze the ball with your knees and relax your legs. Do not lower your head, arms, or shoulder blades.

Directions:
Squeeze the ball with your knees. Keep your lower back pressed to the floor.

You will need an exercise ball for this exercise.

Squeezing the ball with your knees

Squeezing the ball with your knees

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