Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core, drawing your belly button towards your spine. Exhale and lift your shoulders and upper back off the floor, reaching your hands towards your toes to fully contract your abs. Hold briefly at the top, then inhale as you slowly lower your upper body back down, keeping your legs straight.
Focus on leading with your chest, not your head, to ensure the movement originates from your core and prevents neck strain. Actively press your lower back into the floor throughout the exercise to maintain spinal stability and protect your lower back. Extend your arms and legs long to increase the stretch and challenge your abdominal muscles further. Consciously contract your abdominal muscles throughout the crunch, avoiding any unnecessary strain on your neck. Keep your legs straight and stable on the floor, resisting the urge to bend your knees, which would reduce the intensity. Coordinate your breathing with the movement, inhaling as you lower and exhaling as you crunch up, to help control the pace and engage your core effectively.
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