Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Sit with knees bent, feet flat, hip-width apart. Place hands behind you, palms down, fingers towards feet. Engage core, press through hands and feet to lift hips. Align torso parallel to the floor, forming a straight line from shoulders to knees. Keep head neutral or gently tilted back. Hold briefly, breathing steadily. Slowly lower back to the starting position.
Position hands directly under shoulders. Engage glutes and core for stability. Keep chest open, shoulders away from ears. Maintain a straight line from shoulders to knees. Adjust hand position or rest if wrists are uncomfortable. Breathe steadily.
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