Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lower chest to the floor, elbows at 45 degrees. Extend arms to return to plank. Roll the ball forward, drawing knees to chest and engaging abs. Roll the ball back to the plank position. Repeat.
Engage your core muscles throughout the entire exercise to stabilize your spine and prevent lower back strain, ensuring a strong and controlled movement. Keep your elbows tucked in close to your body to protect your shoulder joints and maximize chest engagement. Maintain a straight line from head to heels, avoiding sagging hips or arching your back, which can compromise form and increase injury risk. Control the ball's roll with your core and legs, preventing it from rolling too quickly or uncontrollably, which can disrupt your balance. Breathe steadily and deeply throughout the exercise, inhaling as you lower and exhaling as you extend, to maintain a consistent rhythm and prevent breath-holding.
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