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 floor. Exhale and lift hips, drawing knees towards elbows. Pause, squeezing your abs. Inhale as you slowly lower back down, maintaining lower back contact with the floor. Repeat with control.
Focus on initiating the movement with your abdominal muscles, avoiding any swinging or momentum to ensure targeted engagement. Consciously press your lower back into the floor throughout the exercise to protect your spine and maintain proper form. Ensure your knees track straight towards the ceiling, preventing them from splaying outwards or collapsing inwards. At the peak of the movement, actively squeeze your abdominal muscles for a moment to maximize muscle activation and feel the contraction.
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