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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 the opposite kneeling extension?

Works:

- back and gluteal muscles

Additionally works:

- back of thighs, abdomen, shoulders

Starting position:

Assume a supported kneeling position. Knees in a straight line under your hips, and hands under your shoulders. Keep your head in line with your torso. Pull in and tighten your abdominal muscles, drawing your shoulder blades toward your spine and down your back.

Movement:

Inhale, raise your left arm and right leg so that they are in line with your torso, not higher. Exhale, return to the starting position. Repeat with the other pair of legs. Repeat by alternating leg and arm lifts. Keep your torso still.

Tips:

Hands under your shoulders, knees under your hips. Do not arch your lumbar spine. Keep your head in line with your spine. Keep your torso motionless.

Straightening the opposite limbs in a supported kneeling position

Straightening the opposite limbs in a supported kneeling position

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