Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core by pulling your belly button toward your spine. Lift your head, shoulders, and extended arms off the floor, raising your straight legs slightly. Maintain a hollow banana shape with only your mid-back on the floor. Brace your core and hold steadily, breathing deeply.
To protect your lower back, focus on pressing it firmly against the floor throughout the exercise, preventing any arching. Gently tuck your chin towards your chest to help maintain a neutral neck position and avoid strain. Actively squeeze your glutes tightly to stabilize your hips and further engage your core muscles. Ensure your arms are fully extended to maximize upper body engagement and prevent shoulder rounding. Keep your legs straight and pressed together to challenge your core stability and prevent excessive hip movement. As you brace your core, consciously breathe deeply into your abdomen to support the muscles and maintain a steady, controlled hold.
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