Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage core, lift hips into side plank. Lower hips towards the floor, contracting obliques and maintaining a straight line. Briefly pause at the bottom, avoiding contact if necessary. Lift hips back up, using your obliques. Repeat, then switch sides.
Maintain a rigid, plank-like body alignment throughout the exercise to ensure core engagement and stability. Actively drive your hips upwards by powerfully contracting your side abdominal muscles, focusing on a controlled movement. Press firmly into the floor with your elbow to create a stable base and prevent rocking. Be mindful of your shoulder position, avoiding any sagging or rounding, which can compromise form and reduce effectiveness. Keep your gaze fixed forward to help maintain a neutral spine and proper neck alignment. Ensure your shoulders and hips are stacked directly above one another to create a straight line from head to ankles.
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