Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core and glutes for a stable plank. Swing your legs together to one side using your obliques, then return to center. Alternate sides with a controlled pendulum motion, keeping hips level.
To maximize oblique engagement and stability, keep your feet firmly pressed together throughout the exercise, preventing excessive hip sway. Maintain a level hip position by actively resisting the urge to rotate or drop your hips during the leg swing, which will help isolate the obliques. Press firmly into the floor with your hands and shoulders to create a solid base and prevent your body from rocking. Visualize a smooth, controlled arc with your legs, avoiding jerky movements that can compromise form and increase injury risk. Focus on drawing your ribs down towards your hips to maintain a neutral spine and prevent lower back discomfort.
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