Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage core and glutes to lift into a straight line. Brace abs to avoid hip sag or a pike. Keep shoulders over wrists, elbows slightly bent, and neck neutral by gazing at the floor. Maintain a steady position and breathe consistently.
To achieve a plank-like body position, focus on lengthening your spine and creating a straight line from head to heels, ensuring no arching or rounding occurs. Actively tighten your core muscles by drawing your belly button towards your spine, which will help stabilize your torso and prevent your hips from sagging. Keep your shoulder blades drawn slightly down and back, ensuring your shoulders remain stable and don't collapse towards your chest. Squeeze your glutes firmly to further stabilize your hips and maintain a level pelvis, preventing any tilting. Avoid letting your hips drop towards the floor; maintain a consistent, straight line throughout the exercise. Finally, focus on deep, controlled breathing to help you stay relaxed and maintain proper form throughout the hold.
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