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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: back leg extension on plates?

The movement is performed by:
- the thighs and glutes

Additionally worked by:
- the calves, back, and abs

Starting position:

Stand with your feet hip-width apart, feet on plates. Bend your elbows, and place your hands in front of your chest. Keep your back straight and your abs tight.

Movement:
Push the plate back with your right leg and bend your knees – the left one over your foot and the right one over the floor. Return to the starting position. Push the plate back with your left leg and bend your knees – the right one over your foot and the left one over the floor. Return to the starting position. Repeat.

Tip:
Push your leg back. Bend the knee of your front leg over your foot. Keep your back straight and your abs tight. Your torso slightly leaning forward. Do not tilt your knee inward.

To perform this exercise, you will need: need paper plates.

Stretching your legs back on plates

Stretching your legs back on plates

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