This exercise provided courtesy of Devin Wicks, Director of Fitness Operations at the University of California, Berkeley and specialty strength coach for some of the university's elite sports teams.

Benefits
The Roman Chair lets you stabilize your upper body while your legs hang, allowing a great basis for abdominal lifts.

Muscles Worked
Abs - Center and Lower

Starting Position
Place your forearms on the armpads of the Roman Chair and lightly grip the upright handles. Lift yourself into the chair, allowing your back to press lightly against the back pads, making sure that your shoulders are level. It is very important that you not hyperextend, or pop upwards, through your shoulders.

Exercise

1. From the starting position, bring both knees simultaneously upward toward your chest in a smooth and controlled motion. Try not to shove your back and hips against the pads of the chair.
2. From the top of your lift, pause momentarily, then slowly lower your legs back to straight. Go slow and stay controlled: this whole exercise depends on your not swinging through your legs.

About Devin Wicks: Devin Wicks (ACSM-HFI, USAW Club Coach) is the Director of Fitness Operations for UC Berkeley where he develops health and fitness programs for the campus community. He also works as a conditioning specialist for Cal Athletics where he has developed targeted training programs for several Olympic Gold Medal athletes. Devin has presented and toured nationally, providing cutting-edge education for fitness industry professionals and enthusiasts alike.