Set up on the apparatus face down and secure your legs nice and tight under the pads. Your upper body should be hanging down and relaxed. Your arms need to be crossed and touching your chest. Make sure you slide forward enough so that your upper body can bend over and down easily without the center pad getting in your way. This is your starting position.
Lift your upper body up keeping your arms crossed on your chest. Go up all the way until your body reaches a horizontal position and you entire body - legs, back, upper body and neck - are in a straight line. Then, lower yourself back down to the starting position.
Repeat entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't jerk yourself up because this may result in lower back injury
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or hold a weight plate in your arms and press it up against your chest.