Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Advanced strength exercise targeting obliques, rectus abdominis, and core stabilizers. Requires no equipment. **Setup:** Start in a forearm plank, elbows under shoulders, legs extended, body in a straight line. Brace your core, squeeze glutes, and maintain a neutral neck. **Movement:** Slowly rotate hips left, lowering the hip towards the floor (1 inch above). Return to center, then repeat on the right side. Maintain shoulder stability and a controlled tempo (2 seconds per side). **Technique:** Keep elbows planted, shoulders stacked. Lower hips just before contact to maximize oblique engagement. Actively squeeze glutes to protect your lower back. Exhale during rotation, inhale during return.
Maintain a straight line from shoulders to heels. Keep your hips level throughout the movement. Rotate from your hips, keeping your shoulders stable. Control the movement and pause briefly at the bottom. Exhale with each twist.
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