How to do a roman-chair sit-up

Setup:

1. Position: Secure your legs in a Roman chair or glute-ham developer (GHD) machine. The pad should be positioned so that your glutes are off the back of it, allowing your hips to move freely.
2. Starting Position: Start with your torso parallel to the floor or slightly extended back. Cross your arms over your chest or place your hands behind your head.

The Movement:

1. Sit-up: Exhale and contract your abs and hip flexors to raise your torso up to a seated position (or until it's perpendicular to the floor).
2. Squeeze: Squeeze your abs at the top.
3. Lower: Inhale and slowly lower your torso back to the starting position in a controlled manner.

Tips:

• This is an advanced abdominal exercise due to the large range of motion.
• Start with a limited range of motion and without added weight until you are comfortable.
• The movement should be controlled, not a violent swing.