STARTING POSITION:
Sit on the machine and place your feet flat on the floor. Select the appropriate resistance on the weight stack. Move the pads until they are placed on your shoulders. Grab the handles. Contract your pelvic floor and core.
MOVEMENT:
Using your abdominal muscles, push your low back to the pad and crunch your upper torso while you exhale. Hold 1 second. Return to the starting position in a smooth movement while you inhale. The moving weights should not touch the rest of the stack.
TIPS: Focus on slow and controlled movement Don't separate your low back from the pad when you do the exercise.
