Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Press lower back into the mat, engage your core. Lift legs 6-12 inches, feet flexed. Lower one leg while raising the other, resisting the band. Perform a scissor motion, avoiding heel contact. Alternate leg positions with control, maintaining core tightness and a neutral neck.
Ensure your lower back remains pressed firmly against the mat to create a stable base for the exercise and protect your spine. Keep your core consistently engaged throughout the movement to stabilize your pelvis and prevent excessive arching or rounding. Extend your legs as straight as comfortably possible, focusing on slow, controlled movements to maximize muscle engagement and minimize momentum. Actively resist the pull of the band as you lower and raise your legs, which will increase the challenge and build strength. Avoid letting your heels touch the ground during the scissor motion, as this reduces the effectiveness of the exercise and can compromise form. Draw your belly button towards your spine to deepen your core engagement and maintain a stable pelvic position.
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