Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lift torso and legs towards the ceiling, extending arms and legs to form a V shape. Exhale at the peak contraction, then slowly lower with control, inhaling during the descent. Maintain tension; avoid resting shoulders or feet on the ground.
To maximize effectiveness and prevent injury, keep your arms and legs straight throughout the movement, which helps engage the correct muscles and maintain proper spinal alignment. Fully engage your core by drawing your belly button towards your spine and bracing as if you were about to be punched, creating a stable base for the exercise. Execute the movement simultaneously, lifting your torso and legs together to create a dynamic contraction and avoid imbalances. Control the descent by resisting gravity, feeling the muscles working to lower your body slowly and deliberately, rather than dropping quickly. Focus on maintaining a hollow body position, pressing your lower back into the ground and tilting your pelvis slightly upward to protect your spine and enhance core stability.
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