1. Start Position Exhale as you slowly raise your legs.
2. Middle Position Concentrate on using, your abdominals, without, swinging your legs or using momentum.
3. End Position Continue to raise as high as possible, keeping the small of your back pressed against the backrest. Hold for 1/2 a second, squeezing your abdominals.
4. Return to Middle Inhale as you slowly return to starting position.
5. Return to Start The small of your back remains pressed against the backrest. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Note: This is an advanced level exercise requiring exceptional abdominal strength. You should not perform this exercise if you have any lower back, neck, or shoulder problems. If you feel any pain, STOP IMMEDIATELY!
• Get on the Vertical Chair, Note: This equipment might be named something else (e.g. Ab/Dip Chair, Free Standing Ab Chair, Roman Chair, etc)
• Grip the handles, and place your feet on the footrests. Note: Some manufacturers do not have the footrest. If that is the case, start with your feet on the floor.
• Position your lower arms on the armrests. Lift your body, supporting yourself with your forearms and elbows. Do not slouch your shoulders.
• Straighten your legs, keeping a slight bend in your knees. Crossing your ankles is optional.
• Tighten your abdominals, pressing the small of your back flat against the backrest.

1. Throughout the entire range of motion:

   • Keep your back pressed against the backrest.
   • Keep your legs straight, with a slight bend in the knee.
   • Keep your arms aligned on the armrests.
   • Do not slouch your shoulders.
   • Concentrate on using your abdominals. Do not jerk your body or use momentum.

2. If your body shifts out of position, STOP, reposition, then continue.

3. Keep the small of your back in contact with the backrest to alleviate unncessary stress on your back.

   • Do not perform this exercise if you feel discomfort in your lower back.