Exercises With A Roman Chair

The Roman chair is a piece of exercise equipment that is primarily used to work the back and abdominal muscles and to a lesser extent, the glutes and hamstrings. According to Backtrainer.com, there are several different styles of the chair, including the standard 90-degree chair, the inclined 45-degree chair and a modified chair for those with weak or injured backs. No matter the style of chair, incorporating these exercises into your routine two to three days a week will result in powerful core muscles.

Roman Chair Side Bends

Side bends are a core-strengthening exercise that primarily work the obliques and the rectus abdominis. Lie on your side with your hip on the bench, torso in the air, hands clasped behind your head and your ankles positioned under the roll pads. Slowly raise the body towards the ceiling, hold for a count of one then slowly lower back down. Perform three sets of 10 to 15 repetitions on each side.

Back Extensions

Back extensions are a challenging exercise that work not only your back but also your gluteus muscles and hamstrings. Lie face-down on a Roman chair and place your ankles under the roller pads, make sure your pubic bone is not resting on the support pad. Clasp your hands together in front of your chest to prevent any arm-flailing. With the torso bent forward, raise your back up so that it is horizontal and in a straight line with your legs. Hold this position for a count of two, then slowly lower back down. To make this exercise more difficult, perform it while holding a weight to your chest. Using an inclined bench will make this exercise easier if you are a beginner. Perform three sets of 10 to 15 repetitions.

Roman Chair Sit-up

The Roman chair sit-up, also known as a GHD sit-up, is an advanced move that engages the core as well as the hip flexors. If you are new to this exercise, it would be wise to have a spotter until your core strength is developed. Sit on a Roman chair with your ankles under the roll pads with your glutes hanging off the sit pad. You should have a slight bend in the knees when you begin. With your arms crossed over your chest, slowly lower down as far as you can go. Then push down with your legs, straightening your knees and engage your core to pull yourself back up to the starting position. If your core muscles are not strong enough to complete the sit-up, you will need your spotter to help you. If you are a beginner with this exercise, you should consider leaning back only until your torso is horizontal with the floor rather than hyperextending all the way down. To start out, perform only one set of five repetitions, then slowly increase the number as you develop strength.