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.

WYRZUT NÓG W TYŁ I ZGINANIE ŁOKCI W PRZYSIADZIE_LOOP.mp4

WYRZUT NÓG W TYŁ I ZGINANIE ŁOKCI W PRZYSIADZIE_COVER.jpg

How to properly perform a leg lunge and elbow curl in a squat?

The movement is performed by:
- glutes, thighs, calves, biceps

Additionally works:
- back, abs

Starting position:

Place your feet wider than shoulder-width apart. Point your toes slightly outward. Keep your back straight and abs tight. Bend your knees into a half-squat position and lower your hands with the dumbbells between your legs, turning your fingers forward.

Movement:
Bend your elbows, bringing the dumbbells to your shoulders, then straighten them, leaning your straight torso forward. Put the dumbbells down and place your hands on the floor. Kick your legs back, making sure not to drop your hips too low. Jump back into a wide squat, grab the dumbbells, and raise your torso back to the starting position. Repeat.

Tip:
Feet wider than shoulder-width apart. Knees over feet, back straight. Hands on the floor in a straight line under shoulders. Abdominals contracted.

You'll need dumbbells to perform this exercise.

Throw your legs back and bend your elbows in a squat

Throw your legs back and bend your elbows in a squat

About

Tags