Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie down flat on your back with your knees bent, placing your feet tightly together with your toes pointed, while extending your arms straight out ahead of you and relaxing your neck muscles. Breathe out completely while drawing your navel firmly toward your spine, shifting your pelvis into a distinct posterior tilt to press your entire midsection into the floor. Elevate your shoulder blades and upper back a few inches off the ground, reaching forward dynamically with completely straight arms while maintaining a slight tuck in your chin. Draw your bent knees upward toward your chest until they track directly over your hips, keeping your legs locked together and your toes sharply pointed. Hold this compact hollow position while maintaining a steady breathing pattern, ensuring your lower back stays pinned flat against the floor, and resting immediately if your form degrades.
Press your lower back completely flat against the floor by tilting your pelvis backward and pulling your navel toward your spine before you initiate the lift Elevate your head and shoulder blades only a few inches off the ground, keeping your neck fully relaxed rather than forcing a high sit-up motion Maintain a slight chin tuck and fix your eyes directly forward on your knees to protect against neck strain and keep your alignment secure Reach your arms straight out along your sides so they hover just above the floor while keeping your knees stacked over your hips and tightly squeezing your feet and inner thighs together
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