1. Set up the hyperextension bench to your height, ensuring that your feet are secure and your upper thighs lie flat across the pad with room to bend at the waist without any restrictions.
2. Start with your body in a straight line; cross your arms over your chest or place them behind your head, whichever is more comfortable.
3. Lower your upper body down towards the floor while keeping your back straight, to start the movement.
4. As you lower your body, rotate your torso to one side, engaging your obliques as well as your lower back muscles.
5. Lower down as far as comfortable, aiming for a range of motion that allows a good stretch without causing any discomfort.
6. Using your lower back and oblique muscles, lift your torso back up to the starting position while still maintaining the twist.
7. Untwist your torso as you reach the top and then rotate to the opposite side on the next repetition.
8. Alternate twisting between sides with each repetition to ensure a balanced workout.
9. Perform the desired number of repetitions and sets, typically 10-15 reps for 2-3 sets.
Remember to engage your core throughout the movement for stability and to protect your lower back. Adjust the difficulty by adding weight, like holding a weight plate, once you have mastered the bodyweight version of this exercise.
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