The Roman chair is piece of fitness equipment commonly found at the gym or purchased for home use. The Roman chair allows your legs to hang freely by stabilizing your body with your arms. From this position you can perform a wide variety of ab exercises that will target different parts of your abdominal region.
Roman Chair Knee Raise
Stand on the elevated stands inside the Roman chair and firmly grasp the handle while placing your forearms on the cushions. Step off the stands and allow your legs to hang freely while maintaining a flat back. Contract your hips and abs to lift your knees up toward your chest. Hold for a count then slowly lower your legs to the starting position. Repeat for the desired repetitions.
Roman Chair Straight Leg Raise
The straight leg raise is similar to the knee raise, but it is more difficult, which makes it good for experienced exercisers. Stand on the elevated stands of the Roman chair with your arms firmly set on the cushions. Allow your legs to hang and keep them straight as you use your hips and abs to lift your legs straight out until your body forms a 90-degree angle. Slowly lower your legs to the starting position and repeat for the desired repetitions.
Oblique Knee Raise
Setup on the Roman chair with your legs hanging straight and arms bent at 90 degrees on the forearm cushion. Contract the abs as you lift the legs up toward your chest with a bend in the knees. As you get halfway to your chest, bring your knees over to one elbow then hold for a brief second and return to the starting position.
Leg Scissors
Begin the leg scissors by propping yourself up inside the Roman chair with your legs hanging. Keep both legs straight, then lift one leg out until it's at 90 degrees. Use your abs and hips to switch the position of both legs. Be sure to maintain a flat back throughout the exercise and do not use momentum to perform the movement.
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