Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Difficulty: Intermediate Category: Cardio Primary Muscles: Obliques, Rectus Abdominis Secondary Muscles: Transverse Abdominis, Hip Flexors, Glutes, Erector Spinae Equipment: Bodyweight Movement Pattern: Standing torso rotation, alternating sides Stand with feet shoulder-width apart, knees slightly bent, weight evenly distributed. Hands at chest height or extended forward. Brace your core, drawing your belly button towards your spine. Rotate your torso 45-90 degrees to the right, keeping hips square and driving the twist from your core. Return to center, controlling the movement with your obliques. Alternate sides, exhaling on the twist, inhaling at center. For cardio, increase tempo; for core strength, slow down and hold each end position. Maintain a tall posture, soft knees, and avoid arm momentum – focus on core engagement. Hips remain stable throughout.
Ground your feet and lock your hips forward. Control the movement throughout the full range of motion. Maintain a tall, neutral spine throughout the exercise. Twist to the point of oblique contraction. Exhale during the twist, inhale during the return.
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