How The Roman Chair Can Give You Great Abs

                

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Using a Roman chair is one way to get your abs in six pack shape. Many trainers and fitness experts recommend using this device because it targets ab muscles in a way that regular crunches can't. Using just a Roman chair, an oft neglected piece of equipment in any gym, you can improve your abs.

Roman chairs are a very effective way to work your abs. The American Council on Exercise found that out of 13 different ab exercises, the Roman chair ranked in the top two. It works both the obliques and the rectus abdominus (which runs down the middle of your stomach). Here are two great exercises to try:

• Bent Knee Raises: position yourself with your back against the back pad and your arms on the arm rests. Step off the platform so that your arms are supporting your weight (this is the basic position that other exercises are based off.) Lift your legs (either with bent knees or straighter legs) keeping your back against the pad. Slowly lower them back to the original position and repeat.
• Figure 4 Leg Lift: Once you're in the basic position, put your left leg over your right knee, forming a figure 4. You'll want to slightly bend your right leg to reduce the pressure on your back. Switch legs for each set.
• Basic Obliques: From the basic position, lift your bent knees while twisting from the waist to the side. You can either focus on one side or alternate between them during each set.

For each exercise, try to do two to four sets with between ten and twenty repetitions for each set. Exhale as you lift your legs in order to get the best contraction. You'll want to try to do the exercises three to five times a week, either after warming up or at the end of your workout. Beginners may need to work up to this amount, so do what you can and aim for doing more each time.

Once you've got these two more basic moves down, you can move on to more advanced exercises. Ask a trainer or search online to find other exercises for your abs using the Roman chair. Pay close attention to your form to get the best workout.

A Roman chair can get you six pack abs if you combine the exercises with good eating habits. While it won't work miracles if you're not motivated or relying solely on the ab exercises, you can transform your body with some hard work and healthy habits.

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