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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: standing barbell shoulder rotation?

The movement is performed by:
- the upper back muscles

Additionally worked by:
- the deltoids, arms, and abdominal and back muscles (stabilize the posture)

Starting position:
Grab the barbell with an overhand grip and stand with your feet hip-width apart. Raise the barbell above your head, and place your bent elbows at shoulder height. Abdominals contracted, back straight. Knees straight, but not locked.

Movement:
Rotating your arms, slowly lower the barbell forward to shoulder height, keeping your elbows in the same place. With a faster movement, rotate your arms back to raise the barbell above your head. Repeat.

Tip:
Feet hip-width apart. Abdominals contracted, back straight. Knees slightly bent. Elbows at shoulder height the entire time. Wrists straight.

To perform this exercise, you will need barbell.

Standing barbell curls

Standing barbell curls

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