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.
Maintain a tucked chin throughout the movement, as if gently holding an egg to protect it, which helps stabilize your neck and prevent strain. Actively draw your ribs towards your pelvis to create space for a full spinal curl and engage your abdominal muscles effectively. Focus on keeping your lower back firmly pressed against the floor during the entire exercise to protect your spine and maximize core engagement. Control the descent by resisting gravity, lowering your upper body slowly and deliberately to build strength and avoid momentum.
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