Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Pull one knee towards your chest while extending the opposite leg straight, hovering just above the floor. Alternate legs in a controlled pedaling motion, maintaining a stable torso and engaged core. Switch smoothly, avoiding momentum, and breathe steadily with a neutral spine.
Brace your core muscles tightly to stabilize your torso and prevent excessive lower back movement throughout the exercise. Pedal slowly and with control, focusing on the deliberate contraction of your hip flexors and obliques rather than speed. Actively maintain a neutral lower back position by engaging your core and avoiding arching or rounding. Hover your legs slightly above the floor to maximize muscle engagement and prevent putting stress on your joints. Engage your obliques during the rotation to enhance core stability and promote a balanced, controlled pedaling motion.
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