1. Lie face down on the hyperextension bench, pad just below the hip flexors. 2. Secure one leg under pad, let the other leg hang freely, arms crossed over your chest. 3. Slowly lower your torso down, controlling the movement to avoid any sudden drops. 4. Raise your torso back up using your glutes. 5. Complete a few reps, then switch legs and repeat the exercise.

1. Sit on edge of bench, legs secured. 2. Lean back slowly until horizontal. 3. Exhale, curl up to sitting position. 4. Hold briefly at the top of the movement. 5. Lower back down with control.

1. Lie down on an incline bench, holding the bench or pads with your hands. 2. Lift your hips off the bench, bringing your knees towards your chest. 3. Pause for a moment at the top of the movement to increase the intensity of the crunch. 4. Slowly lower your legs back to the starting position and repeat.

1. Lie on bench, using the bench or pads for support. 2. Slowly lift your legs to the ceiling, rolling your pelvis up and bringing your hips off the bench. 3. Pause briefly at the top of the movement, then lower your legs to the starting position.

1. Start in the hyperextension bench, pad just below hips, arms crossed over chest. 2. Keeping your legs and back straight, slowly bend at the hips to lower your torso. 3. Raise torso up until you reach the starting position.

1. Kneel and secure your ankles under a pad or bar with your knees just behind the pad. 2. Slowly lower your body forward from the knees, keeping your back straight. 3. Use your hamstrings to pull back up to the starting position. 4. Keep your back straight and core engaged throughout.