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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.

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How to perform a hip raise while lying on your back?

The movement is performed by:
- the glutes

Additionally worked by:
- the calves and thighs

Starting position:

Lie on your back. Bend your knees and place your feet hip-width apart on the floor a small step away from your buttocks. Raise your heels. Place your arms at your sides, draw in your abdominals, and tighten your core.

Movement:
Lift your hips, squeezing your glutes at the top of the movement. Exhale and lower your hips just above the floor. Repeat.

Directions:
Feet hip-width apart and hip-width apart. Abdominal contraction.

Unoszenie bioder w leżeniu tyłem

Unoszenie bioder w leżeniu tyłem

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