Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie face down, legs extended, toes pointed. Place fingertips lightly behind ears, elbows wide (or arms crossed/extended). Forehead slightly off the mat. Engage glutes, then lift chest and torso slowly, using lower back muscles. Maintain a neutral neck position, looking slightly ahead. Lift until a strong contraction is felt, avoiding pinching. Hold briefly, feeling the contraction in your lower back and glutes. Lower slowly and with control, maintaining contact with the mat.
Engage glutes *before* lifting to stabilize the pelvis and protect your lower back. Focus on lengthening your spine, not lifting high. Keep feet flat on the floor to avoid momentum. Remember to breathe: exhale on the lift, inhale on the lower.
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