How to Do a Roman Ab Crunch Workout in Weightlifting

The Roman abdominal crunch works the lower abdominal muscles and hip flexors, both of which are difficult to target during regular ab crunches. However, it is not an exercise for beginners and requires strict form discipline.

Difficulty: Challenging

Instructions

1. Ensure that your abs are already well-developed. This exercise requires your lower abs to support your entire lower body by themselves which is usually beyond the capability of the beginner.

2. Identify the Roman ab crunch platform. It consists of a vertical back rest with a pair of arm rests, handle bars and foot rests.

3. Stand inside the arm rests and face away from the platform. Step up on the foot rests and grab the handle bars tightly. Your forearms and elbows should be placed securely on the arm rests and your upper back should press firmly against the back rest.

4. Inhale deeply and pull your feet off the foot rest with your abs while exhaling hard. Bring your thighs up so they are parallel with the ground, squeeze briefly and lower your thighs as much as you can while still maintaining tension on your abs.

5. Check your form on Roman ab crunches. Keep your weight on your elbows and only use your hands to provide stability. This exercise should be done in a smooth and controlled manner and your back should remain pressed against the back rest throughout the movement to prevent your upper body from assisting with the exercise.

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