Glute ham Raise
Place the feet flat on the pedals with the toes pointing at the ground. Place the pad on the thighs, lean over with relaxed knees and cross the arms over the chest.
Raise the body up by gradually bending the knees and squeezing the glutes as tight as possible. Pause at the top and prevent the lower back from over extending.
Slowly lower the body down by gradually straightening out the knees.