Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core, exhale, and lift shoulders off the floor, curling knees toward your chest. Bring elbows toward knees, pause, then inhale as you slowly lower back down, keeping your lower back pressed to the floor. Control the movement throughout.
Begin by actively engaging your core muscles by drawing your lower ribs toward your pelvis to stabilize your spine and protect your lower back throughout the exercise. Maintain a flat lower back against the floor by consciously avoiding an arch or excessive rounding, which can put strain on your spine. Focus on lifting your upper body with your abdominal muscles, rather than using your neck to initiate the movement, to prevent neck strain and maximize core engagement. Breathe steadily and deeply throughout the exercise, exhaling during the lift and inhaling during the descent, to maintain rhythm and control. Control the descent back to the starting position, resisting gravity to build strength and prevent momentum from taking over, ensuring a full range of motion and maximizing muscle activation.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.