Stand on the lowest crossbars of the machine, and place your elbows firmly on the pads. Contract your abdominals. Flex your trunk and press your lower back firmly against the back pad. Begin with your hips slightly flexed and your legs up just high enough to keep your lower back pressed against the back pad.
Contract your hip flexors. Begin pulling your legs up slowly, keeping your back flat and your shoulder blades down. Continue to pull your legs up until your upper legs are about parallel to the floor. Hold, continue to contract your hip flexors while also contracting and stabilizing with your abdominals. Slowly lower your legs to their original starting position, keeping your lower back flat. Repeat.