Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lift shoulders off the ground while extending one leg. Kick the leg back towards your chest, then alternate legs with each crunch. Lower shoulders between repetitions.
Focus on pressing your lower back firmly against the floor to protect your spine and maximize abdominal engagement, preventing any arching. To further challenge your obliques, allow a slight twist towards the extended leg during the crunch, but avoid excessive rotation. Control the movement of your legs throughout the exercise, resisting the urge to swing or kick forcefully, which can compromise form and reduce effectiveness. Keep your chin slightly off your chest to prevent neck strain and maintain a neutral spine alignment. Actively engage your core muscles – imagine drawing your belly button towards your spine – throughout the entire exercise to stabilize your body and power the movement.
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