Roman chairs utilize body mechanics and weight to strengthen and tone muscles. Fortunately, these highly-effective machines are available in most gyms. There are two main types of Roman chair machines. The flexion roman chair, which looks like a chair with no seat, works mainly the abdominal muscles. The hyperextension Roman chair has a thigh-support pad to support the body and two smaller, lower leg-pads to wedge the legs. The hyperextension Roman chair works mainly the oblique, lower back, glute and hamstring muscles.
Hyperextension Roman Chair Back Extensions
Step 1
Lean the fronts of your thighs over the thigh-support pad of the hyperextension Roman chair. Place your feet on the platforms and wedge your legs against the leg pads. Adjust the thigh-support pad so that the top of the pad lines up with the creases in your hips. Cross your arms over your chest.
Step 2
Lower your torso in a controlled motion. Pause for one count.
Step 3
Raise your torso, squeezing your buttocks together to help pull your torso up. Pause for one count. Repeat the exercises 10 to 15 times per set. Move the torso in a controlled motion throughout the exercise. Do not swing or jerk your torso to lift and lower it.
Hyperextension Roman Chair Oblique Flexions
Step 1
Face the right-side wall. Lean your left thigh over the thigh-support pad. Place your left calf against the leg pad. Cross your right leg over top of your left leg. Bend both legs slightly. Make sure your chest faces the right-side wall throughout the exercise. Place your right hand on your right hip and focus on a spot in front of you to keep your right shoulder from slumping forward.
Step 2
Lower your torso in a controlled motion, moving in a straight line toward the mat. Pause for one count.
Step 3
Raise your torso, pulling from the waist. Pause for one count. Repeat the exercises 10 to 15 times on each side per set. Move your torso in a controlled motion throughout the exercise. Do not swing or jerk your torso to lift and lower it.
Flexion Roman Chair Crunches
Step 1
Place your forearms on the arm holds. Press your back against the backrest.
Step 2
Contract your abdominal muscles as you bend your knees and lift them toward your chest. Hold for one count.
Step 3
Lower and straighten your legs in an even, controlled motion. Pause for one count. Repeat the exercise 10 to 15 times per set.
Flexion Roman Chair Twist Crunches
Step 1
Place your forearms on the arm holds. Press your back against the backrest.
Step 2
Contract your abdominal muscles as you bend both your knees and lift your knees toward the right side of your chest. Bring your left knee in toward your right shoulder, but keep both knees pressed together. Hold for one count.
Step 3
Lower and straighten your legs in an even, controlled motion. Pause for one count. Repeat the exercise alternating between right and left sides eight to 15 times on each side per set.
Tips and Warnings
- Lower and straighten your legs in an even, controlled motion. Pause for one count. Repeat the exercise alternating between right and left sides eight to 15 times on each side per set.
Things You'll Need
- Hyperextension Roman chair
- Flexion Roman chair
Member Comments
azbars July 29
Too much steps to remember! I have balanced and strong core and lower back performance since I start exercising my core in 3 dimensions(stretching, bending and twisting) with the Freespine ? I have got 4 years ago. I have all main exercisers for arm, shoulder, chest and core muscles balance in one go with this fitness machine. No needed to remember complicated set of boring exercises! See video at youtube.
azbars July 29
Too much steps to remember! I have balanced and strong core and lower back performance since I start exercising my core in 3 dimensions(stretching, bending and twisting) with the Freespine ? I have got 4 years ago. I have all main exercisers for arm, shoulder, chest and core muscles balance in one go with this fitness machine. No needed to remember complicated set of boring exercises! See video at youtube.