Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie face down, arms extended overhead, legs straight. Forehead gently on the ground, core engaged. Simultaneously lift right arm and left leg, keeping them straight. Lower and repeat on the opposite side, alternating in a controlled, swimming-like motion.
Maintain smooth, controlled movements. Keep your spine neutral; avoid excessive head lifting or back arching. Breathe steadily, exhaling on the lift, inhaling on the lower. Reduce range of motion if lower back discomfort occurs. For increased difficulty, pause at the top of each lift. Ensure symmetrical movements.
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