Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Inhale, engage core, and lift legs to ceiling. Exhale, lift hips, bringing legs overhead. Support lower back with hands, elbows on floor. Lower legs straight until toes touch the floor. Press down through extended or interlaced arms. Align hips over shoulders, gaze upward, and hold with a relaxed neck.
To create space and flexibility, focus on lengthening your spine by imagining a string pulling you gently upwards from the crown of your head. Actively engage your core muscles throughout the exercise to stabilize your pelvis and protect your lower back, drawing your belly button towards your spine. Maintain a neutral neck position by avoiding any tilting or rotation, keeping your chin slightly tucked to prevent strain. Gently draw your shoulders away from your ears to prevent upper back tension and promote a more open chest. Ensure your hips remain stacked directly over your shoulders to maintain proper spinal alignment and prevent lower back discomfort; if they aren't, adjust your positioning. Breathe steadily and deeply throughout the exercise, inhaling through your nose and exhaling through your mouth to promote relaxation and control.
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