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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.

ODWODZENIE UDA Z ROTACJĄ W LEŻENIU BOKIEM_LOOP.mp4

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How to properly perform a thigh abduction with rotation while lying on your side?

The movement is performed by:
- glutes

Additionally works:
- thighs, shoulder girdle

Starting position:

Lie on your right side and support your torso on your forearm. Place your upper arm on the floor in front of your torso. Place your legs on the floor, knees straight, slightly forward. Bend the knee of your upper leg, knees one above the other.

Movement:
Lift your upper leg while simultaneously rotating it with your knee upward. Return to the starting position. Repeat dynamically, and then repeat with the other leg.

Tips:
Elbow under your shoulder. Knee of your lower leg almost straight. Abdomen pulled in and tightened. Raise your leg by rotating it with your knee upward.

Thigh abduction with rotation while lying sideways

Thigh abduction with rotation while lying sideways

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