3 Unique Roman Chair Exercises

Abdominal Workout to Tone Your Midsection

We often see people training their lower back on a Roman chair, but this piece of equipment found in most gyms can also give you a tight and toned midsection if you try three of my favorite exercises.


Hanging Leg Raises Using a Side Tuck Technique

Hanging on a Roman chair, tuck you knees in and pull them toward your belly. Alternate legs. Be sure that you are keeping your back as still as possible and be sure not to swing too much.

Aim for 3 sets of 10 on each side. You can work your way up to more reps as your abdominal muscles get stronger!


Roman Chair Tuck-ins With a Slow Negative

Hanging on a Roman chair and using a controlled movement, tuck your legs to your tummy, extend your legs outward and then slowly lower them back down to the starting position.

This is a very slow and controlled exercise. Therefore, aim for 8 VERY SLOW reps for 3 sets.


Flutter Kicks on Roman Chair

While propping yourself up on a Roman chair, assume a 90-degree angle by extending your legs. Be sure to keep them straight. Alternate the feet using slight kicking movements.

These are trickier than they seem! Aim for 3 sets of 15 seconds.


Ashley Kaltwasser

Ashley Kaltwasser is the three-time Bikini Olympia Champion and two-time Bikini International Champion. She is a Team Gaspari, Better Bodies and MuscleEgg athlete, sponsored by Liquid Sun Rayz & a former collegiate track athlete. Ashley believes that serious fitness doesn’t have to be boring. In her “Keep it Fresh” column, she share ways to keep your training and nutrition fun and flavorful.

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