Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie on your back with legs extended and a kettlebell overhead. Tighten your core, keep your chin tucked, and curl your upper body upward, guiding the kettlebell towards your knees. Lift both legs slightly as you crunch, reaching the kettlebell towards them. Slowly reverse the motion, maintaining control and engaging your abdominal muscles throughout.
Press your lower back into the floor to stabilize your spine and really feel your abs working. Keep your chin tucked to protect your neck and ensure proper spinal alignment. Start the movement by reaching your arms towards your knees to initiate the lift, rather than just pulling with your arms. Contract your abs forcefully at the highest point of the exercise to maximize core activation. Lower the weight with deliberate control to challenge your muscles and build strength. Move smoothly and avoid any sudden jerks to protect your body.
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