1. Lie down with your back on the bench, catch your feet on the handles, put your hands behind your head and bend forward, slowly tearing your back away from the bench. Return to lying position. Repeat the exercise many times.
2. Place your feet on the footrests facing the top bracket. Lean your thighs against it, put your hands behind your head and bend your face down. Repeat the exercise slowly, without sudden movements. Don't put your head down. Flex your abdominal muscles as much as possible.