Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand or kneel. Exhale fully. Draw your navel towards your spine. Hold for 15-30 seconds, breathing normally. Release. Repeat 3-5 sets, increasing hold time as needed.
Perform on an empty stomach. Focus on navel contraction, not air. Relax chest and shoulders. Practice regularly for improved core stability.
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