po wyzwaniu PL.mp4

Get a slim waist in 3 weeks

Frame 4861.png

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.

miniatura_standard.webp

How to perform thigh pulses while lying on your back with your hips raised?

The movement is performed by:

- the glutes

Additionally worked by:

- the calves and the backs of your thighs

Starting position:

Lie on your back. Bend your knees, place your feet slightly apart on the floor, a small step away from your buttocks. Raise your heels. Place your arms at your sides, draw in and tighten your abdominal muscles. Lift your hips, squeezing your glutes at the top of the movement.

Movement:

Without lowering your hips, bring your knees together in a rhythmic motion.

Tips:

Place your feet a step away from your buttocks and close together.
Tighten your abdominal muscles and glutes.

Thigh pulses while lying on your back with your hips up

Thigh pulses while lying on your back with your hips up

About

Tags