Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie on your back, arms extended overhead, legs straight, forming an 'X' shape. Press lower back into the floor. Simultaneously lift arms and legs towards each other, keeping them extended. Focus on bringing your chest towards your knees. Briefly pause at the peak, feeling the crunch. Slowly lower back to the starting position, maintaining control and smooth movement. Exhale during the crunch, inhale during the return.
Engage your chest, drawing it towards your knees. Maintain lower back contact with the floor throughout the movement. Perform each rep slowly and with control. Prioritize full range of motion; regress if needed.
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