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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 leg pulse swing?

The movement is performed by:
- thighs and glutes

Additionally works:
- calves, shoulders, back, and abs

Starting position:

Take a kettlebell in your left hand and stand up straight. Take your left leg back and rest it on your toes. Straighten your back, sucking in your abs. Keep your arms at your sides, and turn your hand with the kettlebell so that the back of your hand is facing outward. Bend your knees and withdraw your left arm.

Movement:
Straightening your knees (but completely), raise your arm with the kettlebell forward to nose height, while turning your hand with the back of your hand up. Bending your knees, allow the kettlebell arm to drop, returning to the starting position. Repeat in a smooth motion, and then repeat with the other hand and the opposite leg position.

Tip:
Shoulder blades retracted, abs pulled in. The knee of your front leg does not overtake your toes.

You will need kettlebells to perform this exercise.

Swing with a pulse on your legs

Swing with a pulse on your legs

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