Position yourself in the roman chair with your back flush against the padding and your arms resting on the forearms pad.
Anchor your shoulder blades together tightly and hold throughout.l
Keep pressing through your elbows as you begin to lift your straight legs up.
Raise very slowly until your abs are shakey, Hold here 1-3".
Lowering your legs slowly will prevent any additional swinging. Pause when your body is perfectly hanging straight.
Squeeze your glutes and abs briefly as you begin to repeat your next repitition.