Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Press palms firmly into the mat, fingers spread. Lift hips toward the ceiling, keeping your spine long. Draw your chest toward your thighs and relax your head between your arms. Slightly bend your knees if needed to maintain a straight back. Press heels toward the floor and engage your core and quads for stability.
Spreading your fingers wide on the mat provides a stable base and helps prevent wrist strain, ensuring even weight distribution. Actively lengthen your spine by imagining a string pulling you upward, preventing rounding and maximizing the stretch. Pressing your heels firmly into the floor helps ground your body and prevents your hips from tilting, contributing to spinal alignment. Relaxing your neck and allowing your head to rest gently between your arms reduces tension and prevents strain. Engaging your core muscles throughout the exercise provides stability and protects your lower back, promoting proper form. Broadening your collarbones creates space in your chest, facilitating deeper breathing and a more open chest position.
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