1. Start Position Exhale as you slowly crunch inward from your waist to one side, raising your shoulder off the mat. 
2. Middle Position Concentrate on using your oblique and abdominals, maintaining a tennis-ball-sized gap between your chin and your chest. Do not use your arm. 
3. End Position Continue to crunch to your side, keeping your opposite shoulder blade on the mat and your chin aligned with the middle of your chest. At the end of the motion, push your heels downward, while simultaneously pressing the small of your back into the mat; thus raising your glute slightly. Hold for 1/2 a second, squeezing your oblique and abdominals. 
4. Return to Start Inhale as you slowly return to starting position, keeping the small of your back in contact with the mat and maintaining the tennis-ball-sized gap between your chin and chest. 
5. Other Side Duplicate the exercise for the other side of your body. Alternate between sides. Repeat the movement for the recommended number of repetitions. (1 repetition = one for the left and one for the right)

Start at this Position:

• Lie with your back on the mat, feet flat on the floor, and legs slightly apart
• Raise your toes, transferring the weight to your heels.
• Lift your glute upward by pulling your belly button in towards your spine.
• Bring your hands behind your head. Elbows are outward and relaxed.
• Using your abdominals, lift your head to create a tennis-ball-sized gap between your chin and chest.
• Keep the small of your back in contact with the mat and your head aligned with your spine.

1. Throughout the entire range of motion:

   • Keep your head aligned with your spine.
   • Keep your chin aligned with the middle of your chest.
   • Remain on the heels of your feet.
   • Concentrate on using your oblique and abdominals, keeping your arms and elbows relaxed. 
   • Do not pull on your neck or bring your elbows forward.

2. At end position, push your heels downward, while pressing the small of your back into the mat.

3. Keep the small of your back in contact with the mat to alleviate unnecessary stress on your back.

   • Do not perform this exercise if you feel discomfort in your lower back.