Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Intermediate/Expert. Strength. Core (Rectus Abdominis, Transverse Abdominis, Obliques). Bodyweight. Anti-extension, alternating limb extension. Lie on your back, arms extended overhead, knees bent at 90 degrees, shins parallel to the floor. Press lower back firmly into the floor – maintain this contact throughout. **Alt Partial:** Slowly extend one leg towards the floor without lifting your back. Return to start and repeat on the other side. **Full Alternating:** Simultaneously extend opposite arm and leg, keeping lower back pressed down. Return to start and repeat.
Maintain lower back contact with the floor. Control the movement with slow, deliberate reps. Exhale during limb extension, inhale during return. Extend limbs only as far as you can control your core stability.
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