Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core. Explosively sit up, driving through your hips. Throw the ball forward as your torso rises to upright, extending your arms fully. Catch the rebound with bent elbows, then slowly lower back to the floor while holding the ball. Repeat.
Begin the exercise with a forceful contraction of your core muscles to generate power for the sit-up. To maximize the throwing force, focus on initiating the ball throw from your hips, rotating your torso as you sit up. Maintain a neutral spine throughout the movement, avoiding rounding or arching your back to protect your lower back. Keep your abdominal muscles engaged throughout the entire exercise to stabilize your core and control the movement. When catching the ball, use soft hands and absorb the impact by bending your elbows to prevent injury and maintain balance.
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