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The Roman Chair – 3 Workout Programs For Sculpted Abs And Core Strength?

May 11, 2018

A Roman Chair is probably the one thing in your gym that you need to build a strong core and sexy abs. most people don’t realize it but there are plenty of roman chair exercises that can give you a great looking body without any of the problems associated with other machines in your gym.

The Bodystrong of roman chair exercises is that most of them involve hyperextension workouts. What this means though is that your core is always going to be put under stress. This forces your body to adapt and keeps your midsection trim and muscular.

Why You Need to Buy a Roman Chair in 2018

Most people hit the gym for getting a good physique. Workouts have moved away from just focusing on one body part to more compound movements. The Roman Chair strengthens the core, abs, and glutes to give your physique the classical fit look.

Several people, including me, have found the Roman chair workout regime pretty awesome for our gains. This equipment demands that your core is always flexed so it gives you really good results and in a short time. We will also talk about chair exercises for abs that can fully bring it out.

What Is A Roman Chair?

A roman chair has 2 pads at different heights and different sizes. The larger pad is to support your hip/back and the smaller one where you can hook your legs for various exercises.

The most popular position with this is the face-down, heel hooked and hinge upwards and downwards to work out the lower back. Alternatively, you can also use this for glutes, hamstrings, and abdominals. Hence the unofficial name, glute-ham developer.The main areas targeted by the Roman chair are:


Back area

Glutes and hamstrings

Let’s move on and look at how you are going to get close to your fitness goals with the help of the Roman chair abs and back workouts.

Benefits Of Roman Chair Workout

Most of us have jobs where we are sitting at a desk about 90% of the time. There are several studies that have found out problems with sitting continuously for more than a period of time. Not to mention bad posture that we eventually pick up during very stressful hours. So how do we undo the damage that has beset our body? Back extensions carried out with the help of a roman chair can alleviate most of the problems associated with sitting continuously and bad posture.

Roman Chair for Back Pain

Normally, this is a byproduct of the effect of bad posture and sitting down too long. Again, these are problems that a few sessions on the Roman chair can fix. Hyperextensions increases lower back mobility and strengthens your abs and back muscles. This results in lesser stress on the spine when you have to sit. This is also and added advantage when you consider powerlifting.

Tone And Strengthen Your Body with Roman Chair Workouts

We have already learned that the back extension works great for your back. Because the Roman chair workouts utilize your whole body weight it also works well for your glutes, hamstrings and core. Surprisingly, people have found that working out using roman chairs can have good effect on the upper body as well. This is a whole body workout resulting in increased physical performance and ability.

Advantages of Roman chair Exercises

There are a few simple things that you need to remember when you are working with roman chair to get the most out of the machine and your body as well. With practice, this will become second nature to you.

Locked Core: It’s important to keep reminding yourself in the beginning to keep your core locked and rigid. This will help you maintain a better posture as well. 

Pace Yourself: Most of the exercises involving roman chairs has the head going below the body, which can result in a lot of blood rushing to your head. This can make you dizzy if you aren’t used to it. If this happens, stop immediately.

Learn to Hyperextend: Hyperextensions are an integral part of the roman chair movements, but you need to remember that is can also backfire because of too much effort. You shouldn’t push yourself beyond parallel position when it comes to exercises on the roman chair.

Use Weights Appropriately: Everyone is looking to maximize their gains off their body during exercise and so they try to push themselves with added weights. But when it comes to roman chairs, remember to never add weights to the back of the head.

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