1. Start Position Exhale as you slowly crunch inward from the waist to one side, raising your shoulder off the mat. Concentrate on using obliques and abdominals. Do not use you arms.
2. End Position Continue to crunch to your side, keeping your opposite shoulder blade on the mat. Keep your chin aligned with the middle of your chest and maintain the tennis-ball-sized gap between your chin and chest. Hold for 1/2 a second, squeezing your obliques and abdominals.
3. Return to Start Inhale as you slowly return to starting position, keeping the small of your back in contact with the mat and your legs remain bent at a 90-degree angle. You have maintained the tennis-ball-sized gap between your chin and chest. 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 right side and one for the left)

Start at this Position:

• Lie with your back on the mat.
• Bring your hands behind your head. Elbows are outward and relaxed.
• Cross Your ankles and lift your legs. Bend at your knees to position your legs at a 90-degree angle to the floor.
• 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 chin aligned with the middle of your chest.
   • Keep your legs bent at a 90-degree angle to the floor and your ankles crossed.
   • 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. 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.