Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core, drawing your navel to your spine. Drive one knee towards the opposite elbow, twisting your torso slightly. Return to plank, then repeat on the other side, alternating in a controlled rhythm. Maintain a level hips and flat back.
To protect your lower back and maximize core engagement, initiate the twisting motion from your core, rather than relying on shoulder rotation, which can compromise spinal alignment. Focus on driving your knees directly towards your elbow, ensuring proper rotation and engagement of your obliques. Keep your hips square to the floor throughout the exercise to prevent excessive rotation and maintain stability. Maintain a flat back by engaging your core and glutes, preventing any arching or rounding of your spine, which could lead to injury. Remember to breathe steadily throughout the movement, inhaling as you prepare and exhaling as you twist, to support core stability and control.
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