Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core, drawing your navel towards your spine. Exhale and lift hips off the floor, pulling knees towards your chest. Maintain 90-degree knee angles, focusing on your lower abs. Squeeze your abs at the peak, then inhale as you slowly lower your hips back to the starting position, keeping your core engaged.
Initiate the lift with your abdominal muscles, rather than using momentum, to ensure you're targeting the correct muscle group. Keep your neck relaxed and your gaze directed towards the floor to prevent strain and maintain spinal alignment. Ensure your knees track straight throughout the movement, avoiding inward or outward rotation, which can lead to instability. Let your hips lead the movement, rather than relying solely on your upper body, to properly engage your core. Control the descent back to the starting position, resisting the urge to drop quickly, to maximize muscle engagement and prevent injury. Breathe steadily throughout the exercise, inhaling during the lowering phase and exhaling during the lift, to maintain rhythm and oxygen flow.
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