1
Sit on a weight bench with your torso reclined at approximately 45 degrees. Secure your feet under the foot pads. Position your hands across your chest or behind your head with elbows bent. Maintain a neutral spine with slight posterior pelvic tilt.
2
Begin in the reclined position with your back supported against the bench pad. Engage your core by bracing your abdominal muscles. Keep your neck neutral with your gaze fixed upward throughout the movement.
3
Slowly lower your torso backward toward the bench in a controlled manner, allowing your abdominal muscles to lengthen under tension. Maintain a slight bend in your knees and keep your feet anchored under the pads. Lower until you reach a comfortable stretched position without hyperextending your lower back.
4
Contract your abdominal muscles and curl your torso forward and upward, lifting your shoulders off the bench. Drive the movement by flexing at the waist and bringing your ribcage toward your pelvis. Return to the starting position with controlled tension throughout the concentric phase.