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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 elbow and leg extension back?

The movement is performed by:

- the backs of the arms and glutes

Additionally works:

- the back, backs of the thighs

Starting position:

Grab dumbbells and stand with your feet hip-width apart (it will be a bit more difficult with your feet together). Bend your knees slightly and lean your straight torso forward, positioning it at about a 45-degree angle to the floor. Raise your bent elbows back close to your torso. Your palms are turned inward. Pull in and tighten your abs.

Movement:

Keep your torso and arms stationary. Straighten your elbows by raising the dumbbells back, straightening one leg back and touching the toe of your shoe to the floor. Return to the starting position. Repeat, alternating leg extensions.

Directions:

Keep your knees slightly bent. Feet hip-width apart or close together. Keep your elbows in the same position. place. Abdomen tense, back straight.

Straightening your elbows and legs back

Straightening your elbows and legs back

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