Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace your core and press your lower back into the floor. Slowly lower one arm overhead and the opposite leg towards the floor as you exhale, stopping before contact or losing core control. Inhale as you return to the starting position. Alternate sides.
To protect your lower back, actively press it into the floor throughout the exercise, maintaining contact to prevent arching. Perform the movement slowly and with control, focusing on deliberate muscle engagement rather than speed to maximize stability and prevent injury. Engage your core muscles as if preparing for a punch to stabilize your torso and prevent excessive rotation. Maintain a neutral spine throughout the movement, avoiding any twisting or rounding of your back. Coordinate the movement of your arm and leg evenly, ensuring they lower and rise together to maintain balance and control.
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