Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core, drawing your navel toward your spine. Exhale and curl your head, shoulders, and torso up until your torso is perpendicular to the floor and forearms touch your thighs. Pause, squeezing your abs. Inhale as you slowly lower back down, keeping your lower back pressed into the floor.
Focus your gaze forward to help maintain a neutral neck position and prevent strain. Gently tuck your chin toward your chest to ensure proper spinal alignment and avoid neck cramping. Keep your heels firmly planted on the floor to provide a stable base and engage your leg muscles. Actively tighten your core muscles throughout the exercise to protect your lower back and maximize abdominal engagement. Avoid using momentum to lift your torso, as this can compromise form and reduce effectiveness. Maintain a flat lower back throughout the movement, preventing it from arching off the floor.
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