Roman Chair Sit-Ups

Sit on the Roman chair and place your feet under the pads.
 
Lie back until your upper body is about 20-30 degrees above the level of the floor with your arms across your chest or your hands on your hips.
 
Pull your upper body up until it is at angle slightly less than 90 degrees to the floor; then repeat the movement.
 
The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.