Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie on your back, lower back pressed to the floor, fingertips behind ears (not interlaced), elbows flared. Knees bent, feet flat. Draw one knee towards your chest, rotating to drive your opposite elbow toward that knee, keeping the other elbow on the floor. Return with control, alternating sides. Maintain a lifted shoulder position and legs slightly off the floor throughout. Extend one leg while drawing the other knee in, rotating to meet with your opposite elbow. Continue alternating in a pedaling motion, maintaining core engagement and avoiding momentum. Focus on oblique contraction during rotation and exhale during the crunch. Avoid neck strain; hands support the head only. Keep legs extended and hovering for lower ab engagement.
Gently cradle your head with your hands. Rotate your torso, leading with your shoulder. Maintain contact between your lower back and the floor. Perform slow, controlled repetitions. Keep your legs slightly elevated throughout the movement
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