Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Press feet and pubic bone into the mat, engaging legs. Inhale, pressing into forearms to lift chest and head. Roll shoulders back and down. Draw belly inward to support spine, keeping neck neutral and gazing forward. Exhale to lower chest back to the mat.
Actively engage your legs by pressing firmly through your feet and toes to create a stable base and prevent your hips from lifting. To avoid hunching, consciously roll your shoulders back and down, feeling them broaden and relax away from your ears. Gently draw your lower abdominal muscles inward towards your spine to stabilize your core and protect your lower back, avoiding a forceful contraction. Imagine lengthening your tailbone towards your heels to create space in your lower back and promote spinal extension. Maintain a soft, relaxed gaze forward to prevent neck strain and encourage proper spinal alignment. Focus on breathing deeply into your chest to promote relaxation and control during the exercise.
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