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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 elbow extensions while lying on your back?

The movement is performed by:

- the muscles of the back of the arms

Additionally works:

- the glutes, thighs

Starting position:

Grab dumbbells and lie on your back. Bend your knees and place your feet wider than shoulder-width apart on the floor. Place your hands and dumbbells vertically above your shoulders. Palms turned inward. Raise your hips.

Movement:

Keep your hips high. Bend your elbows, lowering the dumbbells to the sides of your head. Your arms remain stationary. Return to the starting position. Repeat.

Tips:

Keep your elbows in the same place. Lower the dumbbells to the sides of your head. Abs engaged. Feet wider than shoulder-width apart.

Straightening your elbows while lying on your back

Straightening your elbows while lying on your back

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