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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 two-handed swing?

The movement is performed by:
- glutes and thighs

Additionally works:
- back

Starting position:

Grasp a kettlebell and stand with your feet shoulder-width apart. Pull in your abs, straighten your back, and lower your arms with the weight in front of your body. Palms facing forward.

Movement:
Slightly lean your torso forward, bending your knees as you do so, lowering and retracting the kettlebell between your thighs. Straightening your torso and legs, raise the kettlebell forward to nose height. Lean your straight torso forward again and bend your knees, allowing the kettlebells to fall between your thighs and back. Repeat in a smooth motion.

Tip:
Keep your back straight, shoulder blades retracted. Do not roll your knees inward. As you straighten your torso, squeeze your glutes firmly.

You will need kettlebells for this exercise.

Swing with both hands

Swing with both hands

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