The roman chair is used to strengthen the core with a focus on the lower abdominal region.
Begin by placing your back on the pad of the roman chair and placing your forearms on the pads at either side. Now, bring your feet off the platform or the floor and hold yourself up with your forearms; try to keep your elbows bent at a 90 degree angle. Next, raise your legs by squeezing your abs until your legs are parallel with the floor. Make sure to keep your lower back pressed up against the pad throughout the movement. Hold this position for a second and then slowly lower your legs back to the starting position. Repeat this movement until you have completed your set.
Do not swing your legs up, use your abs to slowly raise your legs all the way up.
You can perform this exercise with bent knees to make it easier. Once you are in position, bring your legs up so that your knee joint creates a 90 degree angle. Then, raise your upper leg and pelvis up as far as you can. Contract your abs at the top and then return to the starting position.