Glute Ham Sit-Up Raise

1. Position yourself on the glute ham developer machine with your feet secured under the footpads and your thighs resting on the larger padding. Begin in a declined position with your body straight and your arms crossed over your chest or extended straight behind your head, depending on your comfort level.

2. Inhale and brace your core as you slowly sit up by flexing at the hips and waist, keeping your back straight.

3. Continue the upward motion until your torso is upright, or slightly beyond upright for a full range of motion. Keep the movement controlled to ensure you are engaging your core muscles.

4. Hold the upright position briefly, then exhale as you carefully lower your torso back to the starting position in a controlled manner, maintaining the tension in your core.

5. Repeat the movement for the desired number of repetitions and sets.

6. Ensure you maintain a controlled tempo throughout the movement to prevent momentum from taking over, and adjust the difficulty by changing the position of your arms or by holding a weight for increased resistance.

Safety Precautions: It is essential to perform the exercise with proper form to avoid placing excessive strain on the back. If you are new to this exercise, it is advisable to have a spotter or trainer assist you. Persons with low back issues should exercise caution and perhaps seek alternative exercises.

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