Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage core, lift hips to ceiling, and roll ball forward into an inverted V with straight legs. Lower head toward the floor by bending elbows (45 degrees). Extend arms to return to pike. Lower hips, rolling ball back to plank with a straight body.
Maintain a tight core throughout the exercise to stabilize your torso and protect your lower back, preventing excessive arching or rounding. Focus on keeping your spine in a neutral position, ensuring a straight line from your head to your heels in the pike position. Keep your elbows tucked in close to your body during the lowering phase to prevent shoulder strain and maintain proper form. Control the roll of the ball to avoid momentum and ensure a smooth, deliberate movement, engaging your core muscles consistently.
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