Roman Curls
This excercise should be done on a bar that is just out of reach when you are standing upright with your feet flat and arms extended.
1. Grip the bar with your hands a little wider than shoulder width apart.
2. Raise your legs, bringing your knees upward towards your chest. Breathing out while doing this. Pull your knees up as high as you can without bending your back too much.
3. Lower your legs back down and breath in. This is one repetition.