The Roman chair is a piece of exercise equipment found in many gyms. The basic design differs between models, but the purpose is to work the lower back muscles through hyperextension exercises or the abdominal muscles using the body's own weight. Depending on design, Roman chairs may offer various positions.
To use the Roman chair for hyperextensions, you situate yourself face forward on the machine, angled between 45 and 90 degrees, with your belly or hip area cushioned by a thick pad. Your feet slide between cushions that help maintain stability. On some Roman chairs you kneel, lie down, stand at an angle or even lie horizontally in the starting position. The abdominal Roman chair offers a backrest and handles that extend to the front at a 90-degree angle; you grasp the handles as you lift your lower body to work the abdominal muscles.
Lower Abdominals: Bent Leg Lifts
Stand with your back against a standing Roman chair, feet on the floor or balanced on the foot tray. Snuggle your lower back into the cushion and grasp the handles on the armrests with a firm grip. Sucking in your abdominal muscles, bend your knees and lift your legs until your thighs are parallel to your hips. Don't swing. Hold at the top for one to two seconds, then lower your legs to starting position. Repeat this exercise between 5 and 10 times.
Lower Abdomen: Straight Leg Lift
Stand with your back against a standing Roman chair, feet on the floor or balanced on the foot tray. Make sure your entire back is pressed against the cushion, and grip the handles tightly. Sucking in the lower abs, exhale and lift your legs straight out, keeping your hips pressed against the back of the chair. This is a tougher move than the bent leg lift. Use control and don't swing your legs; instead lift them using the power of the abdominal muscles. Hold and then lower. Repeat between 5 and 10 times.
Back Extensions
Situate yourself on the Roman chair designed for back extensions. A common design requires you to be face down and place your abdomen, just above the hips, onto a rolled cushion. Place or tuck your feet on, between or under the rolled cushions at the base of the chair for stability. Allow your body to hang forward. You may wish to tuck your arms to your chest. Tightening the muscles of the abdomen by sucking them inward, exhale and slowly lift your body, engaging the muscles of the lower back, until your upper body is parallel with your hips. Don't hyperextend too far. You can tell if you're hyperextending too far if you lift your head and shoulders higher than hip level, or if you feel yourself leaning backward, depending on the type of chair. At this point, you may feel more tension or pressure in the lower to midback that may cause pain. It's recommended that you have someone "spot" or observe your form when you're first trying back extensions to make sure you maintain a straight spine at the top of the move. This will help you develop a feel for the correct form.
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