Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Difficulty: Beginner (knees) / Intermediate (standard). Strength exercise targeting rectus abdominis and transverse abdominis. Requires no equipment. Movement: Isometric hold. Start face down, forearms parallel and beneath shoulders, hands flat on the floor. Lift onto forearms and toes (knees on the ground for beginner variation), forming a straight line from head to heels/knees. Engage your core by drawing your belly button towards your spine, squeeze your glutes, and maintain level hips. Hold, breathing steadily through nose and mouth, neck neutral, looking at the floor. Gently lower to rest.
Engage your core to keep your hips level Maintain a flat body alignment from head to heels Position your elbows directly beneath your shoulders Breathe deeply and consistently throughout the exercise
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