Roman 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 to a 15 degree angle from your 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.

Your abs, especially the upper abs, need to be contracted throughout the movement.

Twist to one side, raising and lowering your shoulders 3 - 6 inches, at the same time lower your upper body 4 - 8 inches.

In the final downward phase, twist to the other side, at the same time raise back up to a 30-degree angle position.

One rep will equal 1 raise up and down with a twist each side.

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

Intermediates work for 6 - 10 reps in each direction.

Advanced aim for 10 - 15 reps in each direction.

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 for further reps keeping good technique.