Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Sit with legs extended, hands behind hips for support. Lean back slightly, engaging your core. Lift feet, balancing on sit bones. Draw knees to chest, keeping your core tight. Extend legs back to the starting position without touching the ground. Repeat.
Engage your core throughout. Prioritize controlled movements. For balance, place hands further back or bend elbows. Increase difficulty by eliminating hand support or adding ankle weights. Exhale during knee draw, inhale during leg extension.
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