Hi, my name is Holly Del Rosso, and this is substitutes for Roman chair exercise. If you don't have a gym membership, or if you can't make it to the gym, you can perform exercises that are very similar to the Roman chair exercises that target the same muscle groups better than what that machine's going to do because you're using your own body weight for resistance. Our first exercise is called superman. So you're gonna go on your stomach on the mat, arms are by your side, you're just gonna lift your feet up, and bring them back down. It doesn't matter if your legs are straight, really just really squeeze your glutes, and come back down. Shoulders are down for the whole time, perform this for three sets of 15 reps, two to three times a week. And a great variation of this exercise, we're gonna be in the same position that we were just in, this time you're gonna use your arms also. So you're gonna lift up your legs, hold, at the same time your arms are coming up. So going down, squeezing your shoulder blades together and down, squeezing your glutes, and back. So you're just coming up for a second, contracting and exhaling when you come down. For fast results of this exercise perform two sets of 15 reps three times per week.