How to Do Roman Chair Leg Raises

The abdominal muscles can be one of the most difficult areas to strengthen. It's also the area that is most noticeable when it's out of shape. There are a couple of exercises you can do to increase muscle tone, one of which is roman chair leg raises. This exercise is also the most effective at toning the lower abdominal regions.

Instructions

Difficulty: Challenging

Bent Knee Raises

1. Position yourself in the roman chair with your back flush against the padding and your arms resting on the forearms pad. This is called the basic position.
2. Take your feet off of the foot platforms and bend your legs at a 45- degree angle at the knees. All the weight should be on your forearms.
3. Lift your knees and pelvis up toward your chest. Keep your lower back against the pad. Lift until your quads are parallel with the floor.
4. Return back to the starting position and repeat. This is a slow movement that doesn't involve the use of momentum.

Figure Four Leg Lifts

5. Assume the basic position in the roman chair. Keep your left leg straight and cross your right foot over the top of your left knee. This forms a number four with your legs.
6. Bend your left leg slightly in order to reduce the stress on your lower back. Be careful not to bend it too much or you will compromise the exercise.
7. Raise your legs using your abdominal muscles until the left leg is parallel with the floor. Hold for one second and return to your starting position.
8. Finish one set with your left leg and then switch to your right. Complete two to four sets of 10 to 20 repetitions each.