Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Intermediate strength exercise targeting abs, obliques, and hip flexors. Requires no equipment (mat recommended). Lie on your back, knees bent, feet flat. Press lower back into the mat. Lift head, shoulders, and arms a few inches off the floor, tucking your chin. Intermediate: lift legs to tabletop (90-degree bend). Advanced: extend legs to 45 degrees. Pump arms 6 inches up and down, engaging shoulders. Inhale for 5 pumps, exhale for 5, repeating for 10 cycles (100 pumps total). Maintain lower back contact with the mat throughout.
Engage your core by creating a small gap between your chin and chest. Lift your legs higher, maintaining a flat lower back; bend your knees if needed. Drive the pumping motion from your shoulders, keeping your wrists straight. Establish a rhythm by counting your pumps and coordinating your breath.
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