1. Start Position Exhale as you slowly crunch upward, lifting both of your shoulders off the board. Concentrate on using your abdominals. Do not use your arms.
2. End Position Continue to crunch, maintaining the tennis-ball-sized gap between your chin and your chest. Keep your chin aligned with the middle of your chest. Hold for 1/2 a second, squeezing your abdominals.
3. Return to Start Inhale as you slowly return to starting position. The small of your back remains in contact with the board and you have maintained the tennis-ball-sized gap between your chin and chest. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Adjust the ab board to the desired decline position.
• Position yourself on the ab board. You are lying face up with your head resting on the board’s lower side. Bend your legs over the kneepads and secure your feet under the footpads.
• 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 your head aligned with your spine and the small of your back in contact with the board.

1. Throughout the entire range of motion:

   • Keep your head aligned with your spine.
   • Keep your chin aligned with the middle of your chest.
   • Concentrate on using your 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 board to alleviate unnecessary stress on your back.

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