Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start seated, knees bent, feet hip-width apart. Place hands behind hips, fingers forward. Lean back slightly, maintaining a long spine and lifted chest. Lift feet, leaning back 45 degrees. Bend knees to 90 degrees (half boat). Keep spine straight. Extend arms forward, releasing hands from the floor. Shoulders down and back. Progress to full boat by straightening legs, forming a V-shape. Toes toward eye level; slight knee bend acceptable to maintain spine alignment. Hold for 5-10 breaths, breathing steadily through your nose, gaze forward. Lower feet to exit. Rest 10-15 seconds. Repeat 2-4 rounds.
Prioritize spine alignment over leg extension. Bend knees as needed to maintain a flat lower back and lifted chest. Actively depress shoulder blades, drawing them away from your ears and lengthening your neck. Maintain steady nasal breathing (inhale 3-4 counts, exhale 3-4 counts) to engage your diaphragm. Gently squeeze inner thighs to stabilize the pelvis and prevent leg drift.
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