Roman chairs -- a common fixture at many gyms -- come in a variety of shapes and sizes. Most feature the common elements of a padded seat or table mounted on metal legs with various padded bars for the hands or feet. Whether big, small, high or low, the majority of Roman chairs focus on working out the back, abdominal muscles and glutes. Before getting on the chair, be sure to stretch and drink plenty of water.
Sit-Ups
Perform sit-ups, a classic exercise for targeting the abdominal muscles, on a Roman chair. Sit on the surface of the chair with your feet hooked under the padded bars. Cross your hands over your chest or put them behind your head. Lower your body backward so that your hips are almost extended. Now raise the body back up to a sitting position, driving the movement with your abdominal muscles rather than your chest, neck or head. Your spine and neck should stay straight in line. Hold for a count and repeat the motion in sets. For a more intense exercise, add wearable weights -- such as a weighted vest -- to the Roman chair sit-up.
Back Extensions
For Roman chair back extensions, lie down on your stomach with your feet secured under the padded bar. Support your upper body with your spine as the bench holds your lower body. With your hands crossed over your chest, bend downward at the hips, lowering your chest toward the chair's legs. When your body reaches something close to a 90-degree bend, straighten to the starting position using your ab muscles. Throughout the exercise, keep your abs tight and your back straight. This exercise targets the abs and lower back. You can also hold weight plates during this exercise to increase resistance.
Hanging Knee Raises
High Roman chairs with hand grips, devices that look something like chin-up bars mounted on the ground, are excellent for hanging knee raises. Grip the handles and let your body hang straight, with your spine and neck in line. Raise your knees as high as you can toward your chest, driving the motion with your abs and pelvis. Hold this pose for a count and lower your legs. This exercise targets the lower abdominals and stretches the hamstrings and glutes. For an additional challenge, perform hanging leg raises without bending your knees.
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