(0:00) Start by adjusting the angle of the bench, the more sharp the angle the harder the exercise will be.

(0:06) Hook your feet underneath the foot pads and ensure that your feet remain point forwards to keep yourself strongly secured. You should start sitting at a 90 degree bend and your arms crossed to your chest.

(0:19) Brace your core and lower youself in a controlled manner until your back touches the bench. Tense your lower back and then sit up like your bringing your shoulders up to your knees.

(0:30) Keep a straight back as you return to the starting position.

(0:35) If you cannot go all the way back for mutliple repetitions reduce the range of motion. Repeat for the desired amount of repetitions.

(0:45) Avoid using momentum on the way up or down and try not bend too far past a 90 degree angle.