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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.

PRZENOSZENIE CIĘŻARU CIAŁA Z NOGI NA NOGĘ I UNOSZENIE PIŁKI_LOOP.mp4

PRZENOSZENIE CIĘŻARU CIAŁA Z NOGI NA NOGĘ I UNOSZENIE PIŁKI_COVER.jpg

How to properly perform the weight transfer and ball lift?

The movement is performed by:
- thighs, glutes, shoulders

Additionally, it works:
- back, arms

Starting position:

Take a medicine ball and stand with your feet wide apart, with the toes of your shoes pointing slightly outward. Bend your left knee to a 90-degree angle, and keep your right knee straight. Hold the ball in both hands in front of your chest, elbows bent. Keep your back straight, and your abs tight.

Movement:
Shift your weight to your right leg by bending it at the knee and straightening your left knee. Simultaneously, raise the ball above your head, then bend your elbows and lower it in front of your chest. Return to the starting position: shift your weight to your left leg by bending it at the knee and straightening your right knee. Simultaneously, raise the ball above your head, then bend your elbows and lower it in front of your chest. Repeat.

Tip:

Stand with your feet wide apart. Bend your knees over your feet. Keep your back straight and abs tight.

You'll need a medicine ball to perform this exercise.

Transferring body weight from one leg to another and lifting the ball

Transferring body weight from one leg to another and lifting the ball

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