Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace your core and tuck your hips to stabilize your lower back. Slowly roll forward, keeping arms straight and core engaged. Stop when your lower back arches or hips sag. Pause at maximum tension, then pull the wheel back using your abs and lats, returning to the starting position with control.
To protect your lower back, consciously tuck your tailbone downwards throughout the exercise, creating a stable base. Actively draw your ribs down towards your hips to further engage your core and prevent excessive arching in your upper back. Maintain straight arms throughout the movement to isolate the core and avoid relying on momentum. Focus on pulling through your lat muscles as you return the wheel to the starting position, ensuring a controlled and powerful contraction. Finally, keep your chin tucked slightly to maintain a neutral spine and prevent neck strain.
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