Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core, maintaining a straight line from head to heels. Exhale, tuck your knees toward your chest, rolling the ball forward. Squeeze your abs as your knees approach your chest. Briefly pause, then inhale as you slowly extend your legs back to the plank position, keeping your spine neutral.
Position your hands directly under your shoulders to ensure stability and prevent wrist strain, which will help you control the movement. Actively draw your ribs down towards your hips to prevent arching your back and maintain a stable core engagement. Avoid letting your hips sag towards the floor by consistently engaging your abdominal muscles throughout the exercise. Focus on controlling the ball's roll, preventing it from bouncing or moving too quickly, to maximize core engagement and reduce the risk of injury. Keep your gaze fixed on the floor in front of you to help maintain a neutral spine and proper neck alignment.
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