For Abs & Low Back
Here’s one you can do on the same machine. All you’ll need to do is flip your body to its opposite side (front or back) after each final rep. On a hypertension bench, begin with hyperextensions (stomach facing the floor) for the low back.
Allow only your upper torso to bend down and then bring it up to ONLY a level no higher than your glutes and legs. Go for 6 reps. After the sixth rep, immediately turn your body so that the glutes are now sitting on the top of the hyper seat.
Extend your arms straight out in front of you and slowly lower your upper torso and keep it tucked and rolled slightly in a ball and facing forward (to keep tension on the abs) and lower it no further than a straight line with your upper thighs.
Now, in a rolling motion, come up and forward until you feel your abs fully contracted. Then, only lower your body back UNTIL you no longer feel tension on the abs. These two points will be the starting and ending points of the exercise. Do 15-30 hyper bench ab crunches and then go back for another set of 6 rep hyperextensions for your low back. Do three supersets.