Start with the bench at a slight incline, increasing the incline after you’ve built strength. Hook your feet under the load pin and rest your heels on the bench ears. Keep your knees bent.

Place your hands on your hips and curl your body 3/4 the distance to the mainframe. Exhale fully before you reach this top position and forcefully contract your abdominal muscles for two seconds. Then slowly lower your body. Stop just short of a relaxed position at the bottom.