The procedure is very similar as for regular crunches, only with the additional weight of the machine. Sit on the machine, put both feet firmly on the ground. Grab the to the weights, cables, etc. and do a rolling motion forwards (the spine should ideally lose touch vertebra by vertebra). Slowly return to the starting position.

Το διάγραμμα εμφανίζει τους μύς με την μεγαλύτερη δραστηριότητα σε αυτήν την άσκηση