Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lift feet, bending knees if necessary. Extend legs, lean back to form a V-shape, balancing on glutes. Extend arms forward with the kettlebell, maintaining a straight back. Hold or perform a controlled crunch, drawing knees toward chest. Slowly lower with control, avoiding ground contact.
Engage your core muscles throughout the exercise to stabilize your spine and prevent lower back strain, creating a solid foundation for the movement. Maintain a straight back by actively squeezing your shoulder blades together and avoiding rounding or arching, which protects your spinal health. Focus on balancing your weight on your glutes to maximize hip engagement and stability, feeling the muscles working. Keep your arms fully extended forward to counterbalance the kettlebell and maintain the V-shape, preventing shoulder strain. Breathe steadily and deeply throughout the exercise, inhaling during the lowering phase and exhaling during the crunch or hold, to promote relaxation and control.
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