Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie on your back, legs extended, arms at sides. Engage your core, lift legs 6 inches, and slightly lift head and shoulders. Alternate lifting one leg while lowering the other, mimicking a scissor motion. Maintain core engagement throughout.
Keep lower back pressed into the mat. Exhale during leg switch, inhale while holding. Rest head on mat if neck strain occurs. Focus on slow, controlled movements. Start with fewer repetitions and increase gradually.
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