Recommendations: 1-3 Sets, 15-20 Reps
Set the bar on the Smith Machine at the second level. Lie on an exercise mat with your lower back pressed against the floor in the Smith Machine. Place your hands lightly against the sides of your head. Raise your legs so that your thighs are perpendicular to the floor and your feet are on the bar. This is the starting position. Slowly raise your shoulders and upper back off the ground (about 30 degrees). Exhale during this movement. Hold this position for 2-3 seconds. Slowly return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.
Step 1
Set the bar on the Smith Machine at the second level. Lie on an exercise mat with your lower back pressed against the floor in the Smith Machine. Place your hands lightly against the sides of your head. Raise your legs so that your thighs are perpendicular to the floor and your feet are on the bar. This is the starting position.
Step 3
Slowly return to the starting position. Inhale during this movement. Lie on an exercise mat with your lower back pressed against the floor in the Smith Machine. Place your hands lightly against the sides of your head. Raise your legs so that your thighs are perpendicular to the floor and your feet are on the bar.