Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie on your back, knees bent, feet flat on the floor, hip-width apart. Arms extended overhead. Engage core, exhale, and curl up, lifting head and shoulders. Exhale to power the movement, sweeping arms overhead as you sit up fully. Reach towards the ceiling. Lower slowly (2-3 seconds), maintaining control. Exhale on the way up, inhale on the way down.
Ground your heels for stability Control your descent with a slow count Engage your core to initiate the movement Maintain a relaxed neck and head
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