Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie on your back, knees bent, feet flat. Bring soles of feet together, allowing knees to fall out. Hands behind head or crossed over chest. Engage core, drawing navel inward. Exhale, lift head, shoulders, and upper back in a controlled crunch. Briefly squeeze abs at the top. Inhale as you slowly lower back down. Repeat.
Tuck your chin slightly. Engage abs to lift, avoiding neck strain. Keep lower back on the floor. Control movement throughout. Exhale during crunch, inhale on descent. Use a towel for neck support if needed.
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