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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 a swallow using a kinesis machine?

The movement is performed by:
- the glutes and hamstrings

Additionally works:
- the back

Starting position:

Grab the handle of the machine (the one suspended low) in your right hand and stand on your left leg. Tighten your abs and straighten your back. Place your right foot next to your left foot and just above the floor. Keep your shoulder blades pulled back.

Movement:
Slowly lean your torso forward while lifting your right leg back. At the same time, slightly bend your left knee. With a faster movement, firmly squeezing your left glute, return to the starting position. Repeat, and then practice on your right leg while holding the handle of the machine in your left hand.

Tips:
Keep your back straight and your abs tight. Lean forward while straightening your torso. Your leg moves with your torso.

You will need kinesis to perform this exercise.

Swallow at the kinesis machine

Swallow at the kinesis machine

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