Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie on your back, arms at sides, legs extended. Engage your core and lift legs towards the ceiling, keeping them straight. Place hands on lower back for support as you lift hips off the ground. Raise legs and torso to form a straight line perpendicular to the floor. Tuck your chin slightly and hold. Slowly lower back and legs to the floor.
Support your weight on your shoulders and upper arms. Keep your core engaged for stability. Maintain a straight line from shoulders to feet. Use a folded blanket under your shoulders for comfort. Avoid turning your head.
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