Roman Lift - Twist

Position yourself in a comfortable position on a Roman Chair, with both legs supported under the lower feet restraints at ankle height, with your feet pointing upwards.

Your legs should be straight, with your both buttocks resting on the upper (torso) pad.

Slowly lean back, no further than a horizontal line through your ankles and hips, placing your hands either across your chest (easier) or supporting the weight of your head, with your hands.

Commence the exercise by contracting your upper abs, aiming to lift your upper body 8 - 10 inches in a controlled manner, with minimal aid from your legs.

During the lifting phase, use your oblique's on one side to twist around from your waist, raising one shoulder a further 2 - 4 inches.

Control the lowering phase by keeping your abs contracted, however relax your oblique's, then repeat the movement, either to the same side or alternate.

Avoid twisting to both sides in a single the upward phase movement, as this often relies on momentum to make the movement, and as such the forced exercise can result in injury.

Beginners and persons with lower back problems should avoid this exercise.

Intermediates work for 8 - 12 lifts each side alternating each time.

Advanced aim for 10 - 15 lifts each side, working one side at a time. (Don't force the muscles to work for the same amount of reps each side).

Keep the movement slow and controlled throughout, gradually aim to increase the number of reps, or have 30 seconds rest off the machine and repeat again for a comfortable amount each side.