Working Out Abs Using a Roman Chair

Working Out Abs Using A Roman Chair

The roman chair is gaining a lot of preference over other fitness equipments for the perfect abdominal workout. One can get the perfect abs with simple workouts using the roman chair in an appropriate manner.

The Roman Chair

The roman chair allows one to support the body weight on the forearms with legs hanging freely. The roman chair makes working out the Rectus Abdominis the muscle which runs up and down on the front abdomen and the Obliques- the muscle group which criss-crosses along the lateral walls of the midsection much simpler and effective.

With the use of the roman chair in the right manner one can get the perfect abs. The roman chair works to target the ab muscles in much more effective manner than normal ab exercises. This fitness device works on the obliques and the rectus abdominus (this is the area which runs down the middle of the stomach.

Using The Roman Chair

  1. While using the roman chair, you must train your abs at least three to five days in a week.
  2. When lifting your legs, you must remember to exhale as this would help in abdominal contraction.
  3. Try and compress your abs as this would initiate the movement of the pelvis towards the rib cage and this in turn would enhance contraction.

Working Out Abs Using A Roman Chair

The workout using the roman chair can be added at the beginning of your exercise regime or at the end of your exercise regime.

Bent knee raise: Position yourself in the roman chair and make sure that your back is against the back pad and the forearms are resting on the forearm pad. Begin to thereafter lift your feet off the foot platforms and allow them to hang straight down and in line with the body. Slowly return to original position.

Figure 4 leg lift: Position yourself on the roman chair as positioned during the bent knee raises exercise. With your left leg being straight, cross your right foot over your left knee and this should form the number 4. To reduce the pressure on your lower back, you can bend your leg. Before switching over to the next leg, you must complete an entire set with the first leg.

Pelvic tilt: Assuming the basic position, keep your knees bent and begin to contract the abdominal muscles to initiate a movement. Raise your knees and your hips towards the rib cage. Hold for at least one count and return to the original position.

Oblique scissor: Position yourself in such a manner in the roman chair that your left hip presses against the back pad and the opposite hip is angled outwards at 45 degrees. While doing this exercise both the legs should be slightly bent and your right leg should be lifted in such a manner that it is parallel to the floor in an arc formation. Hold the position for one count and return to original position and switch the legs.

Horizontal twisting extension: Position yourself in such a manner in the roman chair that your left hip is pressed against the back pad and your right hip is turned out at 45 degrees. Raise your knees to your chest. While twisting your hips to the right try and extend your legs in such a manner that your upper legs are parallel to floor.

You should keep in mind that ab exercises would only help you strengthen, tone and tighten the abdominal muscles but would not aid in removing fat tissues from the stomach region.

When working out your abs, you must remember to do the workouts at a slow pace to avoid injuries.






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