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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 PRZEKŁADANIE HANTLI Z RĘKI DO RĘKI_LOOP.mp4

PRZENOSZENIE CIĘŻARU CIAŁA Z NOGI NA NOGĘ I PRZEKŁADANIE HANTLI Z RĘKI DO RĘKI_COVER.jpg

How to properly perform a weight transfer from one leg to another and a dumbbell transfer from one hand to another?

The movement is performed by:
- the muscles of the upper back, glutes, and thighs

Additionally worked by:
- the arms and lower back

Starting position:

Take a dumbbell in your right hand and stand with your feet wide apart, toes pointing outwards. Bend your left knee to a 90-degree angle, keeping your right knee straight. Lean your straight torso forward. Keep your head in line with your torso, gaze downward. Keep your back straight, and your abs tight. Lower your right hand toward your left foot and rotate your upper torso toward the bent knee. Take your left hand back.

Movement:
Shift your weight to your right leg by bending it at the knee and straightening your left knee. At the same time, while taking the dumbbell in your right hand, change the position of your arms and torso to the opposite position – left hand Lowered to the right foot, the right foot back, and the upper body rotated toward the right knee. Return to the starting position and repeat smoothly.

Tip:

Keep your feet wide apart. Hold the dumbbells with an overhand grip. Bend your knees above your feet. Rotate your upper body toward the bent knee.

You will need dumbbells to perform this exercise.

Transferring the body weight from one leg to the other and passing the dumbbells from hand to hand

Transferring the body weight from one leg to the other and passing the dumbbells from hand to hand

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