Instructions:

1. Adjust the seat height and chest pad position according to your comfort.
2. Sit on the machine with your back against the chest pad and your feet flat on the floor.
3. Grasp the handles or side bars for stability.
4. Engage your abs and slowly lean back, allowing the chest pad to move with you.
5. Pause for a moment at the maximum contraction, feeling the tension in your abs.
6. Slowly return to the starting position by contracting your abs and pulling yourself back up.
7. Repeat for the desired number of repetitions.