Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core, pressing your lower back into the mat. Exhale and curl your head, shoulders, and upper back off the floor. Squeeze your abs at the top, then inhale as you slowly lower back down, maintaining contact between your lower back and the floor.
Keep your chin tucked towards your chest, as if gently holding an egg to protect it, to minimize neck strain and promote proper spinal alignment. Actively draw your ribs towards your pelvis to stabilize your core and prevent excessive arching in your lower back. Focus on pressing your lower back firmly into the mat throughout the exercise to protect your spine and ensure core engagement. Control the descent slowly, resisting gravity to maximize muscle activation and avoid momentum, which can compromise form and increase injury risk.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.