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, hip-width apart. Arms extended to the sides, palms up, forming a ‘T’. Gently press lower back into the floor. Lift knees to 90 degrees, feet off the floor, drawing them towards your chest, squeezing them together. Slowly lower knees to the right, exhaling. Keep shoulders grounded, pressing down actively. Rotate head to the left. Hold for 5-10 breaths, then repeat on the opposite side (2-3 rounds total).
Prioritize shoulder grounding; keep them pressed into the mat. Elevate knees if needed to maintain shoulder contact. Let gravity guide the knees down – avoid active pushing. Breathe into the open side of your ribcage to deepen the twist. Keep both arms extended on the mat, using a pillow for support if needed.
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