Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie face down, legs extended, feet on the floor. Hands flat on the mat beside your ribs, fingers forward. Elbows close to your body, pointing back. Engage glutes, press feet into the floor, and retract shoulder blades *before* lifting. Inhale and lift your chest using your back muscles only – hands provide minimal support. Lift as high as possible while keeping hip bones on the floor. Choose a static hold (15-30 seconds) or dynamic reps (8-12), lowering with control, sternum leading, and back muscles engaged. Rest forehead on mat between reps/holds.
Test hand support: briefly lift hands; if stable, your back is engaged. Tucked elbows (pointing toward the wall) ensure back muscle activation. Avoid neck extension; maintain gaze forward. Press feet firmly into the floor to stabilize the pelvis and protect your lower back.
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