Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core, pressing your lower back into the mat. Exhale and curl your head, shoulders, and upper back off the floor. Squeeze your abs at the top, then inhale as you slowly lower back down, maintaining contact between your lower back and the floor.
To protect your neck, keep your chin tucked gently, as if holding an egg between it. Actively draw your ribs towards your pelvis to stabilize your core and prevent arching. Consciously maintain pressure against the mat with your lower back throughout the exercise to protect your spine and engage your abdominal muscles. Control the descent by resisting gravity, focusing on a slow and deliberate lowering of your upper body.
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