Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie prone (on your front) on a stability ball with the soles of your feet against a wall.Hold the weight plate behind your head or by crossing your arms close to your chest.Keeping your neck neutral, exhale as you lift your upper body off the ball.Hold for a count of two.Inhale as you slowly lower your upper body back to the starting position.Repeat for the prescribed number of repetitions.
Strengthens erector spinae, supports posture and balance. Keep hips still; move only your back—don’t hyperextend. For a challenge, hold the weight overhead with straight arms.
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