Smaller Waist & Flat Stomach: The 3 Week Plan For Results!

1. Bird dog crunch with dumbbell

If you have ever done bird dog before you will know that it's a real core shredder.

It works muscles from obliques to your whole abdominal region.

With this version you're going to add a dumbbell that will add more waist shaping power.✊

How to do it

  • Start with your right knee and left hand supporting your body.
  • Your left leg and right hand should be parallel to the ground.
  • In your right hand you should be holding a dumbbell.
  • You're going to crunch with right hand and left leg pulling inwards.
  • Hold the crunch position for 1 second while contracting​ your abs.
  • Return to the starting position, repeat.
  • Do the required reps for each side as on the calendar.