Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Advanced rotational exercise targeting obliques, rectus abdominis, and transverse abdominis. Lie on your back, arms extended, palms firmly pressed into the floor. Lift legs to a perpendicular position, forming an ‘L’ shape. Brace your core, keeping shoulders pressed into the floor. Slowly lower legs to one side, controlling the descent with your obliques – only lower as far as you can maintain shoulder contact. Return to center and repeat on the opposite side. One rep is a complete sweep to both sides. Exhale as you return to center, inhale as you lower. Maintain straight legs to increase difficulty; bend knees if needed. Focus on slow, controlled movements (3-4 seconds per side) to maximize core engagement.
Control the movement with slow, deliberate descents. Press your palms firmly into the floor to stabilize your shoulders. Maintain a neutral or flat lower back throughout the exercise. Find your optimal range of motion where you can maintain control.
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