Abdominals : Roman Chair Sit-Up
1. Sit on the Roman Chair and hook your toes beneath the restraint bar near the floor.

2. Cross your arms over your chest. You will keep your arms positioned this way throughout the entire exercise.

3. Bend your body backward moving your hips until your back is about 6 inches above a point parallel with the floor.

4. Move forward until you feel your abdominal muscles relax.

5. Crunch your shoulders forward and down putting intense stress on the abdominals.

6. Relax and respect the movement downward until your back is 6 inches above a parallel plane to the floor.

7. Continue until you have completed the desired repetitions.

8. Resistance may be added by propping the front end of Roman Chair on a large block of wood.

Crunches
1. Lie flat on your back and place your calves on a flat bench seat. Your hamstrings should be perpendicular to the floor.

2. Place your hands behind your head with fingers interlaced together.

3. Perform the following movements simultaneously:
a. Pull your hips from the floor using your lower abdominal muscles.
b. Raise your shoulders and back from the floor using your upper abdominal muscles
c. Force your shoulders in moving them toward your hips
d. exhale hard

4. Hold the contracted position for a slow count of 1-3
seconds.

5. Keep repeating this movement until fatiqued

Reverse Crunches
1. Lie flat on your back with legs extended. Raise your
legs into a L position with your abs. You can flex your
knees a bit.

2. Lower them to almost floor level and raise again.

3. Keep going until failure.

Leg Raises
1. Lie on your back on an inclined ab board with your head
toward the raised end.

2. Grasp the end of upper bench with your hands to stabilize your body.

3. Bend your leg 15-20 degrees or until you feel your back relax.

4. Use your abdominal muscles to raise your feet in an arc to a position directly above your head.

5. Drop your feet in a return arc until they clear the bench.

6. Repeat until the desired number of repetitions are complete.

7. Add resistance by raising the incline angle of the bench or by holding a light plate or dumbbell between your feet.