Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Difficulty: Beginner to Intermediate. Strength exercise targeting Rectus Abdominis, Transverse Abdominis, and Obliques. Lie on your back, arms extended overhead, knees bent at 90 degrees (shins parallel to the floor). Press lower back firmly into the floor, brace your core. Slowly extend one leg, lowering it towards the floor (2-3 seconds). Return to start, maintaining lower back contact. Alternate legs. Control the movement (2-3 seconds each direction) to maximize core engagement. Avoid arching your back; reduce range of motion if needed. Keep head and shoulders anchored.
Extend your leg to a comfortable height while keeping your lower back pressed into the floor. Control the movement, taking 2-3 seconds for both extension and return. Exhale during leg extension, inhale during the return. Keep your arms stable and focus on core engagement.
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