1
Sit upright on the exercise machine with back against the padded backrest, feet positioned on the foot platform, and knees bent at approximately 90 degrees. Grasp the handles positioned at chest height with both hands using a neutral grip.
2
Engage your core by pulling your navel toward your spine. Position your hands lightly touching your chest or crossed over your chest while holding the machine handles. Ensure your spine is neutral against the backrest and your feet are firmly planted.
3
Slowly release tension and allow the machine to return to the starting position by letting your abdominal muscles lengthen. Control the movement without allowing momentum to dictate the pace. Maintain contact with the backrest throughout the eccentric phase.
4
Powerfully contract your abdominal muscles by pulling your torso forward and downward, crunching toward your thighs. Drive your chest toward your knees in a controlled arc, exhaling forcefully at the top of the movement. Return smoothly to the starting position while maintaining tension on the abs.