Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Get down on all fours and extend your body in an elbow plank position. Have your forearms flat on the floor, supporting your upper body and legs extended with your toes balancing your lower body (low plank position). Keep your buttocks slightly elevated, back neutral, and abs engaged for support. When seen from the side, your body should be in a straight line.Take a breath, and tuck your right knee to your right elbow while supporting yourself on your left foot.Tuck your knee as much as you can in one fluid motion and bring it back to the starting position as you exhale.Take another breath and tuck your left knee to the left elbow in the same manner.Keep alternating between left and right until you finish the set.
Jerking your knees up quickly to the elbows — this might let you do more reps, but reduces the effectiveness because the movement is not controlled. Instead, move your knees slowly and fluidly to keep tension on the right muscles. Forgetting to breathe — when bracing your core, it’s easy to hold your breath, but steady breathing is essential to supply oxygen and sustain performance.
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