Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie on your back, hands under glutes (for support) or beside you, palms down. Press lower back firmly into the mat (posterior pelvic tilt – essential). Lift legs 4-6 inches, straight with a slight bend in the knees to relieve hamstring pressure. Maintain lower back contact. Scissor legs: raise one leg to 45 degrees while lowering the other 2-3 inches above the floor. Keep legs extended, toes pointed. Alternate smoothly, one full switch per rep. Exhale as the top leg rises, inhale as it lowers. Avoid breath-holding and heel contact.
Maintain lower back contact with the mat. Hands stay under glutes or beside you – avoid head placement. Control the descent (2-second count); reduce leg height if needed. Point toes to increase abdominal load; flex feet for regression. Prioritize slow, controlled movements to engage abs, not hip flexors.
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