The Roman Chair is comprised of bars and pads for the hips and thighs. Many core strength exercises are possible with this "old-school," but very effective bench. It only requires bodyweight for most exercises, so knowing how to use it is useful for anyone interested in building core strength and flexibility. Arnold Schwarzenegger credited roman chair situps with sculpting his midsection and helping him win so many bodybuilding titles.
Back and Hips
The apparatus is tilted at a 45-degree angle from the floor, or parallel to the floor. Lie facing down toward the floor, with hips on pads, and legs braced on footplates if using the 45-degree angle. If using the roman chair with a horizontal foot bar, keep the ankles against the foot pads. Lean down toward the floor, bending at the waist. Slowly, under control, raise back up, contracting the glutes, hamstrings and lower back muscles. Repeat for 10 to 12 repetitions.
Rectus Abdominus
Lie face toward the ceiling on the roman chair with buttocks on pads, feet braced against foot pads and perform a situp. Repeat for 10 to 12 repetitions. For added weight, hold a medicine ball or weight plate in both hands while sitting up. To train the rotational muscles in the core, such as obliques and transverse abdominus, twist while sitting up, either with or without an extra weight. Be very careful to perform these moves slowly and under control, with a straight neck, also called neutral cervical spine.
Obliques
Lie on the apparatus sideways, facing away from the roman chair. Keep one leg slightly in front of the other, so that both feet can brace against the foot pads. Start with a straight torso and back, do not "jack knife" by contracting the abdomen and hip flexors. Bend up from the side of the waist, repeat for 10 to 12 repetitions, and then switch to the other side of the body. Lie with opposite hip on pads, facing away from the bars and repeat.
Warnings
Do not use the roman chair if back problems are present. The roman chair is a good method to strengthen weak core muscles and improve flexibility in otherwise healthy exercisers. Consult a certified personal trainer if in doubt, as trainers know many ways of strengthening the lower back and can determine if roman chair exercises are appropriate.
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